How to Make Oven Grilled Tilapia

Tilapia is a versatile fish that you can prepare and cook in different ways. This recipe will show how to make oven-grilled tilapia. You will create a tasty marinade that will serve as a sauce for the oven grilled tilapia. Serve with fried or plain rice. Pair the dish with some savory sides such as roasted asparagus, french fries, and caesar salad.


• 2 medium tilapia (descaled and cleaned)
• a handful of mixed bell peppers (julienned)


• 1 medium red bell pepper (diced)
• 1 medium red sweet pepper (diced)
• 1 small white onion (chopped)
• 1 medium scotch bonnet
• 2 garlic cloves (peeled)
• 1 small piece of ginger
• 1 Knorr fish cube
• 1 tsp mixed herbs
• 1 tsp smoked paprika
• 1/2 tsp curry powder
• 1/2 tsp sea salt
• 1/4 cup sunflower oil
• 1/4 cup coconut oil



Prepare a blender.
Add diced red bell pepper and sweet pepper.
Add chopped white onion, scotch bonnet, and two garlic cloves.
Add a small piece of ginger and Knorr fish cube.
Season with mixed herbs, smoked paprika, curry powder, and sea salt.
Add sunflower oil.
Blend until smooth and well combined.

Set a frying pan over medium heat.
Add 1/4 cup of coconut oil and heat it.
Once heated, pour the marinade into the pan.
Cover the lid and cook for 10-12 minutes.
Once done, remove from the heat.
Set aside and let it cool.

Meanwhile, score two descaled and cleaned fresh tilapia as you prefer.
Place them in a baking dish.
Spread the marinade on the tilapia and coat them well.
Cover the dish with clingfilm.
Place in the fridge to marinate for at least one hour.
Set aside remaining marinade sauce.

Preheat oven to 250 C.

Lightly grease the oven rack with some butter or oil.
Remove the marinated tilapia from the fridge.
Place them on the greased oven rack.
Put inside the preheated oven.
Oven grill for 10 minutes.
After 10 minutes, flip the tilapia on the other side.
Brush with the remaining marinade sauce.
Oven grill for 10 minutes more.
Once done, remove from the oven and set aside.

Place the remaining marinade sauce in a frying pan.
Set it over low heat.
Add julienned mixed bell peppers.
Stir and cook for 2-3 minutes or until bell peppers are soft.

Pour it over the baked tilapia.
Serve with rice.

Tips and ideas:

It is recommended to marinate the tilapia overnight to have a more flavorful result.

Serve the tilapia with fried rice or plain rice.

How to Make Oven Grilled Tilapia Fish
Images –

😳 What Tinnitus Does To Your Brain Cells (And How To Stop It)

After 47 years of studies and countless brain scans done on more than 2,400 tinnitus patients, scientists at the MIT Institute found that in a shocking 96% of cases, tinnitus was actually shrinking their brain cells.

As it turns out, tinnitus and brain health are strongly linked.

Even more interesting: The reason why top army officials are not deaf after decades of hearing machine guns, bombs going off and helicopter noises…

Is because they are using something called "the wire method", a simple protocol inspired by a classified surgery on deaf people from the 1950s...