Caribbean Baked Tilapia In Foil With Ochros

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Baking tilapia in foil is a delightful way to bring Caribbean flavors to life in your kitchen.

This dish combines tender, flaky fish seasoned with aromatic green seasoning, lime, and rich spices, alongside colorful ochros (okra), onions, carrots, and sweet peppers.

The foil helps seal in the juices and flavor, making it easy to prepare and irresistibly delicious.

Whether you’re enjoying it for dinner or serving it for a special occasion, this recipe is a testament to the simple yet bold flavors of Caribbean cuisine.

What is Tilapia?

Tilapia is a mild-tasting, freshwater fish that has versatility and delicate texture.

Its subtle flavor makes it a perfect canvas for absorbing spices and seasonings, especially those used in Caribbean cooking.

Tilapia is rich in protein, low in fat, and packed with essential nutrients, making it a healthy meal.

Where Can You Buy Tilapia?

Tilapia can be purchased fresh or frozen at supermarkets, fish markets, or grocery stores.

In the Caribbean, you can find freshly caught tilapia at local fish markets, ensuring the highest quality.

When buying tilapia, look for firm, translucent flesh with no strong odor to ensure it’s fresh.

Do You Need Foil for This Recipe?

Yes, foil is essential for this recipe. It helps lock in the juices and steam, ensuring the fish cooks evenly and stays moist.

The foil also makes cleanup easy, which is always a bonus. If you don’t have foil, you can use parchment paper as a substitute, but the foil provides the best seal for trapping flavors.

What Do Caribbean People Eat Baked Tilapia With?

Caribbean people love pairing baked tilapia with a side that complements its flavors.

Popular options include rice and peas, boiled ground provisions like yam and sweet potato, steamed vegetables, or a fresh salad.

Some might even serve it with a slice of fried plantain for a touch of sweetness.

Caribbean Baked Tilapia in Foil with Ochros Recipe

Ingredients

• 4 tilapia fillets/whole (fresh or thawed if frozen)
• Juice of 2 limes
• 2 tablespoons green seasoning (homemade or store-bought)
• 1 teaspoon Chief Fish Seasoning
• 1 teaspoon Maggie Green Seasoning
• 2 tablespoons butter / Olive oil) (or substitute with Golden Ray for added flavor, optional)
• 1 whole Scotch bonnet or habanero pepper (for flavor, leave whole to control heat)
• 1 medium onion, sliced
• 1 medium carrot, julienned
• 1 sweet pepper (bell pepper), sliced
• 8-10 ochros (okra), sliced into 1-inch pieces
• Salt and black pepper to taste
• 4 sheets of aluminum foil

Instructions

Prepare the Fish
Rinse the tilapia with water and lime juice, then pat them dry with paper towels.

Place the fish in a bowl and season them with green seasoning, Chief Fish Seasoning, Maggie Green Seasoning, and a sprinkle of salt and black pepper. Rub the seasonings all over the fish and let it marinate for at least 20 minutes for maximum flavor.

Prepare the Vegetables
While the fish marinates, slice the onion, carrot, sweet pepper, and ochros. Set them aside for layering with the fish.

Assemble the Foil Packets
Lay out four sheets of aluminum foil, one for each fillet. Place a piece of butter (or Golden Ray, if using) in the center of each sheet. Lay a seasoned tilapia fillet on top of the butter. Surround the fish with the sliced onion, carrot, sweet pepper, and ochros.

Add a whole Scotch bonnet or habanero pepper to each packet for flavor—keeping it whole prevents the dish from becoming too spicy while adding a subtle heat.

Seal the Packets
Fold the foil over the fish and vegetables, creating a tight seal to lock in the juices. Be sure to leave a little space inside the packet for steam to circulate.

Bake the Fish
Preheat your oven to 375°F (190°C). Place the foil packets on a baking sheet and bake for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.

Serve and Enjoy
Carefully open the foil packets to release the steam. Serve the baked tilapia with your choice of rice, vegetables, or ground provisions, and enjoy the vibrant flavors of the Caribbean!

Storage

If you have leftovers, allow the tilapia to cool completely before transferring it to an airtight container. Store it in the refrigerator for up to 3 days.

Reheat gently in the oven or microwave to maintain its tenderness. Avoid freezing cooked tilapia in foil, as the texture of the fish and vegetables can change upon reheating.

FAQ

1. Can I use another type of fish for this recipe?
Yes, you can substitute tilapia with other mild white fish such as snapper, grouper, or cod. Adjust the cooking time based on the thickness of the fish.

2. Is it okay to skip the Scotch bonnet pepper?
The Scotch bonnet adds a traditional Caribbean flavor, but if you don’t want any heat, you can skip it. You can also substitute it with a milder pepper for a hint of flavor.

3. What is green seasoning?
Green seasoning is a blend of fresh herbs and aromatics, including parsley, cilantro, thyme, garlic, scallions, and sometimes pimento peppers. It’s a key ingredient in Caribbean cooking, used to marinate meat, seafood, and vegetables.

4. Can I cook this recipe on the grill instead of in the oven?
Absolutely! Place the foil packets directly on a medium-hot grill and cook for 15-20 minutes. The grill adds a smoky flavor that complements the spices beautifully.

5. What’s the best way to prevent ochros from becoming slimy?
To reduce the sliminess of ochros, make sure they are completely dry before slicing. Cooking them at a high temperature, such as baking in the foil packets, also helps minimize the slime.

6. Can I prepare the foil packets ahead of time?
Yes, you can assemble the foil packets up to 24 hours in advance. Store them in the refrigerator until you’re ready to bake. This makes it a great option for meal prep or entertaining.

7. Do I have to use Golden Ray butter?
Golden Ray butter is optional and adds a distinct Caribbean flavor. If you don’t have it, regular butter or margarine will work just as well.

Caribbean baked tilapia in foil with ochros is a simple yet flavorful dish that showcases the beauty of fresh ingredients and bold spices.

It’s a versatile recipe that can be customized to your taste, making it perfect for family dinners or special occasions.

More Caribbean Fish Recipes

• Trinidad Bake and Saltfish Buljol
• A Quick Caribbean Stew Saltfish Recipe
• An Easy Trinidadian Saltfish Accra Recipe
• A Tasty Caribbean Fish Broth Recipe