Roast Tilapia Fish With Stir Fry Vegetables

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Roast Tilapia Fish With Stir Fry Vegetables .  How to roast tilapia fish

I just thought I should share this with  Nigerian women blog. I can’t bake anything at all as I’ve never been interested to learn or watch when it’s being done so no cake from me this month of cake challenge. Please manage this fish and veg.


Fish:

Tilapia fish washed and set aside.



Sauce:

Onion, pepper, garlic and

ginger blended, emptied into a bowl then seasoned with half knorr cube and salt.

Fish seasoned with sauce then placed in a foil try then placed in oven for 30mins. I turned the fishes over after 15mins so it cooks for 15mins on each side.


Vegetables for stir fry:

chopped onion, courgette, broccoli, baby spinach, mix peppers and sweet corn.

I pour a table spoon full of extra virgin olive oil in a pan to heat.

I then add all my vegetables apart from spinach.

Added a table spoon full of the sauce I made earlier, a little curry powder n dry thyme and stir.

Then I add the spinach and immediately turn off the heat.


Cooking time is 10 mins as the vegetables are to remain crunchy and also to keep all the nutrients especially the spinach. Cooking longer will kill the nutrients of the vegetables and it will get soggy and mashed up.

The remaining sauce was poured over the fish before eating.

Any fish of your choice can be used as well as any vegetables of your choice.

Enjoy my Roast Tilapia Fish With Stir Fry Vegetables 

 

Roast Tilapia Fish With Stir Fry Vegetables
Roast Tilapia Fish With Stir Fry Vegetables by Lizzy Obaze
Enjoy your baked fish healthy dinner

15 thoughts on “Roast Tilapia Fish With Stir Fry Vegetables”

  6. Am loving this.pls what is courgette,broccoli? Give me the common name. And is baby spinach the normal spinach ? 4give my ignorance.
    Vicky

    Reply

  11. Thanks Vicky. I really don't know any other name for broccoli and another name for courgette is zucchini. Yes baby spinach is the normal spinach it just has smaller leafs and also used raw for salads.

    Reply

  12. Thank you everyone for your lovely comments. The marinate/seasoning I made for the fish was from one of the recipes on WC. Please send recipes in so we learn from each other.

    Reply

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