Baked Tilapia with Caramelized Onion Lentils recipe is a quick 30 minute cozy meal topped with crispy kale and perfect for a dinner party or weeknight meal.
Table of contents
Why you are going to love this Baked Tilapia with Caramelized Onion Lentils recipe
The fish is delicately flaky with a little Louisiana spice and lemon. In addition, the lentils are mixed with caramelized onions, tomatoes and cumin and are filled with layers of flavors. We finished off the dish with a little quick fried kale to give the dish a little crunch and texture.
Baked Tilapia with Caramelized Onion Lentils recipe is gluten-free, dairy-free, egg-free and filled with flavor.
We chose to bake our Tilapia fish loins but you could also pan fry your fish, if you desire. We have made this dish several times with different fish and different lentil flavors. You can make this dish with any sustainable fish your little heart desires. If you are preparing for guests you could make the lentils and quick fried kale before your guests arrive and then all you have to do is bake your fish in the oven.
Lentils (dals) are a part of the legume family and are high in protein, fiber, iron, magnesium and provide a steady slow burning source of energy vs a carbohydrate spike in your glucose levels. If you enjoy lentils you may want to try or recipe for Red Lentil and Ham Soup or our Best Vegan Warm Swiss Chard Lentil Salad.
How to cook lentils (dals)?
1) Always rinse and pick over the lentils to check for little stones and things that do not belong.
2) Do not salt the lentils while you are cooking them. Salt can make the exterior coating come off the lentils and make them mushy.
3) Lentils are cooked as soon as they are tender. Do not overcook.
4) Cooking them on the stove top with a 2:1 ratio of water:lentils and a bay leaf is delicious. I cook them uncovered and at first bring them up to a gentle boil and then turn down to a gentle simmer and they are done in about 15-20 minutes.
5) We usually have to add more water at some point during the cooking process just to keep the lentils covered in water.
6) Lentils are like a blank canvas and take up any flavors you add to it. Caramelized onions, garlic, cumin, tomatoes and cilantro is a rocking combination. You have the delicate sweetness from the caramelized onions, the earthy flavor of the cumin, the juice from the bursted tomatoes and freshness of the cilantro. You can any flavors you desire.
How to prepare kale?
We love our dishes with lots of different textures as this makes for a fun culinary experience. Kale is in season and delicious. You could certainly bake your kale but we chose to do a quick shallow fry as this was already so healthy, why not?! The most important thing to note with either baking or quick shallow frying kale is to get rid of all the moisture. We don't know about you but even if we wash ours in the morning it still is damp a few hours later. We have found the perfect solution.
Have you ever used your hair blow dryer to dry your kale?
Now don't laugh as it works like a charm. Weird-YES. Odd-YES..the neighbors are looking at you oddly...YES. However, what they don't know is you are now on the awesome KALE hack for getting dinner or snacks on your table faster. Blow drying your kale allows you to flash fry without getting splattered. If you bake your kale for a healthy snack, blow drying your kale makes it crunchy and delicious. You might even want to try our Baked Spicy Salmon and Sweet Potato Kale Hash.
Keeping it simple
Baking your Tilapia is healthy, easy and so delicious. We kept it really simple and just a little olive oil, lemon, Louisiana (cajun seasoning), garlic powder and salt and pepper to taste. The little kick from the Cajun Seasoning is really nice and balances this dish well. We hope your family enjoys this simple but delicious Baked Tilapia with Caramelized Onion Lentils recipe as much as our family does.
If you family enjoys fish, have you tried our Halibut Coconut Curry in a Hurry, Crab Stuffed Whitefish, Baked Skinny Tex-Mex Fish, Baked Cod Parcels with Black Bean Sauce or our Cajun Blackened Cod?
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Baked Tilapia with Caramelized Onion Lentils
Ingredients
Stove-Top Lentils
- lentils (dals) - 1 cup (we used brown lentils)
- water - 2-3 cups (start out with 2 cups of water and add more water as needed to keep the lentils submerged in water during cooking process)
- bay leaf - 1 whole leaf
- olive oil - 1 tablespoon
- onion - 1 small chopped
- cumin powder - 1 teaspoon
- garlic powder - 1 teaspoon
- salt and pepper - to taste
- tomatoes - 1 cup chopped (we used cherry tomatoes)
- cilantro (coriander) - ¼ cup chopped roughly
Fried Kale
- olive oil - enough to cover the bottom of a small frying pan or pot
- kale - 2 cups chopped (washed and dried well)
- salt - to taste
Louisiana Cajun Tilapia
- olive oil spray - to cover the bottom of your baking sheet
- tilapia fish - 4 fillets (or any light fish of choice)
- olive oil - 1 tablespoon
- Louisiana cajun seasoning - 1 teaspoon (or to taste)
- cumin powder - 1 teaspoon
- garlic powder - 1 teaspoon
- salt and pepper - to taste
- lemon juice - juice of a lemon (extra to garnish)
Instructions
- Wash your lentils and pick over for things that do not belong. Add lentils, water and bay leaf to a medium pot. Bring lentils to a gentle boil and then turn down to a low simmer and cook uncovered for 15-20 minutes just until the lentils are tender. Do NOT salt the water. You may need to add up to another cup of water to the lentils during the cooking process to keep the lentils covered in water. Drain your lentils of excess water and remove bay leaf.
- Preheat your oven to 375 degrees F (190 degrees C).
- While your lentil are cooking, add olive oil in a frying pan and add your chopped onions and cook over medium low heat until caramelized and deep golden brown. Season to taste.
- Add the caramelized onions, cumin powder, garlic powder, tomatoes, salt and pepper to taste and cilantro and mix well. Set aside and keep warm.
- Spray your baking sheet with a little cooking oil. Place your fish fillets on the baking sheet and drizzle a little oil oil on top, season with Louisiana Cajun seasoning, cumin powder, garlic powder, lemon juice and salt and pepper to taste. Bake tilapia in oven for about 10-15 minutes or no longer opaque and flake easily with a fork.
- In the meantime, make your flash fried kale. Make sure you wash and dry your kale well. Did you use your hair dryer to dry your kale. It works like a charm. In a small pot or frying pan, add enough olive oil to cover the bottom of the pan. Add the roughly chopped dry kale and cook over a medium high heat until crisp up and turn a dark deep green color- about 1 minute. Use a slotted spoon and allow to drain on a plate lined with a napkin. Season with salt as soon as you take it out of the frying pan.
- Assemble your Baked Tilapia with Caramelized Onion Lentils. Scoop ¼ of your delicious caramelized onion lentils on a plate. Top with a perfectly cooked tilapia fillet, drizzle with a little extra lemon juice and then on top of the fish add your crunchy flash fried kale. Serve warm and enjoy!
Notes
1) Always rinse and pick over the lentils to check for little stones and things that do not belong.
2) Do not salt the lentils while you are cooking them. Salt can make the exterior coating come off the lentils and make them mushy.
3) Lentils are cooked as soon as they are tender. Do not overcook.
4) Cooking them on the stove top with a 2:1 ratio of water:lentils and a bay leaf is delicious. I cook them uncovered and at first bring them up to a gentle boil and then turn down to a gentle simmer and they are done in about 15-20 minutes.
5) We usually have to add more water at some point during the cooking process just to keep the lentils covered in water.
6) Lentils are like a blank canvas and take up any flavors you add to it. Caramelized onions, garlic, cumin, tomatoes and cilantro is a rocking combination. You have the delicate sweetness from the caramelized onions, the earthy flavor of the cumin, the juice from the bursted tomatoes and freshness of the cilantro. You can any flavors you desire. Have you ever used your hair blow dryer to dry your kale???? Now don't laugh as it works like a charm. Weird-YES. Odd-YES..the neighbors are looking at you oddly...YES. However, what they don't know is you are now on the awesome KALE hack for getting dinner or snacks on your table faster. Blow drying your kale allows you to flash fry without getting splattered. If you bake your kale for a healthy snack, blow drying your kale makes it crunchy and delicious.
Kenny says
I like the sides with this fish -- it makes for a more complete meal. I hate to eat a dish and stand up hungry.
HWC Magazine says
Kenny, you are always making us laugh. You bet, this is one hearty meal packed with protein so it ought to keep you feeling full and happy.
Ian says
I love the use of the onions and lentils with the fish.
I've read that corn + beans + squash, when combined in a diet, are a substitute for proteins. Is this true?
HWC Magazine says
Thanks so much Ian. To be a complete protein, it is defined as a product having all 9 essential amino acids. Rice and beans are sometimes placed in the category when served together as what one does not have the other does. I do not know if corn+beans + squash are a complete protein. More research is needed. However, found this... https://modernfarmer.com/2018/06/three-sisters-garden-planting-corn-beans-squash-together/ Our recipe for baked tilapia with lentils comes with a whopping 55.5 grams of protein per serving. Take Care
Jake says
I love using lentils -- its a great energy food. We do some 100-200 mile bike treks in the summer, and lentils are always in the bag. I think I could try this dish using foil over a fire? Always tricky, and fish is hard to pack. Maybe I will try it with the dried fish that we can reconstitute.
HWC Magazine says
We love lentils too Jake. Delicious and simple protein. You can make our Baked Tilapia with caramelized onion lentils in foil over a fire. Maybe you will have to incorporate a fishing trip into your bike trips so you can have fresh fish on the trek. Stay well and take care
Aubry says
Perfect for this time of year -- or whenever you don't want to fry things and have that fish smell in the house
HWC Magazine says
Thanks Aubry. Baking is so much better than frying as it is easy cleanup and healthier too.
Chris says
Brilliant! Never thought to blow dry kale! Starting out the new year on the right foot with baked white fish and lentils was delicious. Like adding a bay leaf to the lentils and the spices on the fish were so good. Thanks for all the helpful cooking hints. Will make again.
HWC Magazine says
Thanks so much Chris. So delighted to hear that you enjoyed our baked tilapia with lentils. It's a healthy dish but hearty and tasty. We know it may seem odd to blow dry your kale but it works like a charm. Stay well and take care