Roast Tilapia Fish With Stir Fry Vegetables By Lizzy Obaze

Roast tilapia with stir fry vegetables
I just thought I should share this with Wc. 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, I add a table spoon full of the sauce I made earlier, a little curry power n dry thyme and stir. Then I add the spinach and immediately turn off the heat.
Cooking time is 10mins 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 used poured over the fish before eating.

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

Enjoy.


Fish, garlic, ginger  and pepper

Seasoned fish

Cooked fish
Ingredients for the stir fry vegetables

Nutritious stir fried vegetables

Enjoy your healthy dinner

Comments

  1. This is exactly what I need to watch my weight. Lizzy you do well

    ReplyDelete
  2. Anonymous2/10/2014

    good 4me too

    ReplyDelete
  3. This is pleasant to the eyes, weldone Lizzy.

    ReplyDelete
  4. Anonymous2/10/2014

    Yummy dear thanks

    ReplyDelete
  5. Anonymous2/10/2014

    I'm so trying dis.nice 1 lizzy.CLAIRE!!

    ReplyDelete
  6. Anonymous2/10/2014

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

    ReplyDelete
    Replies
    1. 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.

      Delete
  7. Anonymous2/10/2014

    This. Dish is palatable .it is resl good . I like it beco fish is my favoite

    ReplyDelete
  8. Anonymous2/11/2014

    This comment has been removed by a blog administrator.

    ReplyDelete
    Replies
    1. Anonymous2/11/2014

      Grow up please!

      Delete
    2. Anonymous2/11/2014

      NA wa for some ppl! Lizzy well done dear

      Delete
  9. I'm soo gonna try dis. Yummyyy

    ReplyDelete
  10. 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.

    ReplyDelete
  11. Anonymous2/12/2014

    I love Tilapia, this looks delicious. Thank you for sharing

    ReplyDelete
  12. Anonymous2/20/2014

    Nice dish, I'm def gonna try this on Saturday.

    ReplyDelete

Post a Comment

Feel free to email me with comments, suggestions, recipe ideas, or pretty much anything! I love hearing from you and I am always excited to receive a comment or email from a blog reader.
Contact Email: cuulme@gmail.com

Most comments are by blog readers. Always seek Professional Help First.
“As an Amazon Associate I earn from qualifying purchases.” When readers purchase items through links on this blog.
- Eya Ayambem

SHARE AND PIN THIS POST

BLOG VIEWS