Saturday, April 21, 2007

Baked Tilapia with Onions, Peppers, Olives, and Feta


This was a recipe I created when I first started my blog. After I'd lost weight on the South Beach Diet, people started asking me for recipes and for months I sent them out on an e-mail list. As more and more people asked to join the list, my brother convinced me to start a blog, and Kalyn's Kitchen was born when I posted about 20 recipes in a couple of days time. The recipes were all without photos and truly I had no idea of what the whole food blog thing was even about.

When I look back on some of those very first recipes now, sometimes I wince a bit, but this is one that I'd still happily cook. Originally I made it with halibut, but now I'd probably use Tilapia, partly because it's less expensive, but also because I've come to love this fish. Not only is it delicious, but apparently it's considered an environmentally friendly fish, since the Tilapia can be raised without having to rely on other fish for food. (Vegetarian fish? Who knew?)

If you don't have Tilapia use any any mild flavored white fish such as halibut, orange roughy, cod, or sole. I've considered the idea of capers in this recipe in place of the green olives, so if anyone tries that variation leave a comment and let us know what you think.


Baked white fish with Onions, Peppers, Olives, and Feta
(Makes 2-3 servings, recipe created by Kalyn.)

2 or 3 medium-sized Tilapia filets
(for best results, use fish that is uniformly thick)
1/2 T olive oil (or less, depending on your pan)
1/2 cup very finely diced red pepper
1/4 cup very finely diced red onion (or sweet white onion)
1/4 cup very finely diced green olives
1/3 cup crumbled feta (or less if you're not wild about feta)
1-2 T mayo or lite mayo (do not use fat free)

Preheat oven to 425. Spray small glass or ceramic casserole dish with nonstick spray.

Heat olive oil in nonstick frying pan and saute red pepper and onion about 3 minutes. Add olives and saute about 2 minutes more. Turn off heat.


Put fish in casserole dish and season with salt and pepper. Spread a small amount of mayo evenly over the surface of each piece of fish. Stir feta into red pepper/onion/olive mixture and spread that over the top of fish. (Pile it on so all the mixture is used. It doesn't matter if some falls off while it's cooking.)

Bake until fish is opaque and white throughout and topping is barely starting to brown, 10-15 minutes. The mayo and the topping will keep the fish moist. Serve hot.


South Beach Suggestions:
In the photo, I served this with Grilled Asparagus with Parmesan, which was a great phase one side dish. For phase two or three, you could add something like Brown and Wild Rice with Pine Nuts and Thyme or Brown Rice with Cashews and Herbs.

More Tilapia Recipes I Want to Try:
Tilapia with Spicy Asian Black Bean Sauce from 28 Cooks
Pan-Seared Tilapia from Christine Cooks
Tilapia with Sweet and Hot Peppers from Everything Rachel Ray
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34 comments:

Chris said...

What a great recipe. I love, love, LOVE tilapia. I am always looking for new ideas on how to serve it. And, I was also excited to see is on the "best choice" list, a list I posted after my visit to the aquarium.

Rachel said...

Just found your site and have added it to my bookmarks. Thanks... this looks AWESOME!

Anh said...

Kalyn, thanks for a great recipe! I;ll give it a try after my next shopping round.

Katie said...

I love the topping! perfect to spice up the fish a bit.
Pretty photo.
You know what they say - never look back....

Anna said...

this looks really good. the asparagus is one to add to my collection too!

Kalyn said...

Chris, I agree, Tilapia is one of the best tasting fish you can buy. The fact that it's a good choice is a huge plus.

Rachel,thanks.

Anh, hope you like it. I'd be curious to know if you can get Tilapia in Australia. Some of the sites I saw said it's raised in China a lot.

Katie, thanks. I agree, never look back, except on the internet people find your past things and they haven't seen your current ones. Scary thought.

Anna, you must make the asparagus with parmesan. It's awesome.

MyKitchenInHalfCups said...

This really looks lovely. I really have been enjoying Tilapia, didn't know it was a vegetarian fish! I'll see if I can't give this a try.

Thomas Kern said...

hi,
i just stumbled over your blog and was wondering where your photos come from?
if you shot them yourself, what is your setup if i may ask?

and, some of your recipes sound delicious :)

thanks

Anh said...

Kalyn, Tilapia is available here in Australia - frozen products from China. I may try to use our fresh waterfish (barramundi) though. :D

Kalyn said...

Tanna, vegetarian fish, who could have imagined!

Thomas, I take all the photos on KK unless otherwise credited. I use a Canon Rebel XT Digital SLR camera. The two lenses I use are a 50 MM 1:2.5 Macro lens and a 50 MM 1:1.8 lens. I basically know nothing about photography, and if I get a good shot it's luck plus a good camera. I take nearly all my food shots inside this light box because my house faces north and I don't get much natural light in my kitchen. I use Adobo Lightroom to edit the photos, really a great product and not too expensive. I take about 50 shots for every one that I use, which I think is key to getting good pictures. Even so, I'm often not quite satisfied with the photos, but I'm trying to learn more.

Anh, I haven't had baramundi. The Tilapia we get here is frozen too.

Thomas said...

Kalyn,

i really like your photos, i think they do look great and we in our newspapers have probably used worse shots than yours, so kudos :)

btw, it seems that your brother doesn't sell the photobox anymore?

cheers
Thomas

Kalyn said...

Thomas, you are too kind. I didn't realize that Rand doesn't have them any more, but you can get it from Amazon.com. I really think it makes a difference, especially for people like me who don't have good natural light.

valentina said...

Kalyn, what a lovely dish. I am so happy that you gave some substitutes for tilapia as I have never seen it in England ( not where I live anyway)and I have felt very tempted by this recipe. I love the crumbled feta!!1

sher said...

I love Tilapia. It's a wonderful piece of fish and that recice looks FABULOUS!

Donna said...

Kalyn,

I fixed this last night and did substitute capers for olives. Excellent. :) I may try black olives next time since I almost always have them on hand and my capers supply is dwindling. -Donna

Kalyn said...

Donna, thanks for the feedback. I'm going to try it with capers too, and I think black olives would taste great with this combination also.

Donna said...

Kalyn,

I forgot to mention, too, that I ended up doing this with pollack since I didn't have tilapia on hand. That fish worked just fine, so I suspect the "any mild white fish" could probably be added. I'd love to try this with corvina filets, but they've not been on sale yet where I shop. - Donna

Chris said...

I had a great tilapia recipe, but this one blows it out of the water. Thank you!

Jazel said...

Adding capers instead of olives.... exonerates the olives, and gives the dish a kick. WOW

Erin said...

I made this! Thanks for the great recipe. My only addition was grape tomatoes. Not only does it add a pop of color, I really like the flavor and juice it adds as well.

Kalyn said...

Glad people are still liking this (and thinking of variations that sound good too!)

Michelle said...

I just found your blog and I have found so many wonderful things. I made this tonight but with flounder and it was delicious!

Kalyn said...

Michelle, glad you're enjoying the blog!

cmvandaalen said...

This recipte is fantastic. I used olives and capers together and it came out wonderful. Just last week I started on South Beach, looking to lose 60 pounds (preferably before I turn 30 next year!) and with your blog I can do it! Inspiring and helpful and great pictures. Thank you!

Lindsey said...

Loved this recipe! I added some capers to the topping and it was delicious! Yum Yum! Thanks for the great recipes.

Kalyn said...

Like the idea of adding capers, and it sounds like there are a few people who have enjoyed it that way!

MCH said...

This was GREAT! Very yummy! I got some fresh tilapia and it was not fishy at all. Love the blend with the veggies/feta.

Kalyn said...

MCH, so glad you liked it. (The funniest thing of all is that I just made that recipe today for one of my neighbors!)

Elle said...

I'm going to make it tonight - but with Hake, since that is what I have at home (I love Hake - do you know if it's environmentally friendly too?).

I might be adventurous and add cherry tomatoes cut in half to the sautéed vegetables.

Thanks for this recipe and for all the other ones - without your blog I would never be able to do the South Beach diet that works so well for me (my husband is so impressed with the results - he is joining me on the diet too!)

Kalyn said...

Elle, I don't know if Hake is environmentally friendly, but I bet it's delicious in this. Glad to know the blog is helpful for you.

Colin said...

This recipe, with many variations in ingredients and fish has been a staple on our table for the last year. Many thanks.

Kalyn said...

Colin, you're so welcome. And I agree, the variations are endless!

Ruth McIntosh said...

My ingredients on hand were flounder and orange bell pepper. Used Spanish onion and capers (cut amount in half when substituting for the olives). Used too much olive oil light mayo, and astounded at how delicious the extra sauce was over the grilled asparagus (George Foreman). This recipe with its variations is now one of my favorites, and my mom's. Thank you. South Beach just became much more doable. I am so happy to find your blog!

Kalyn Denny said...

Ruth, so glad you enjoyed it, and glad you like the blog too.

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