Name: Oven Grilled Tilapia with Fried Plantains
Prep time: 20 min
Cook time: PT-487196H15M41S
Total time: 1 h
Cuisine: Caribbean
Ingredients: 1 whole tilapia; ½ lemon or lime; 2 scallions (green onions); 1 green scotch bonnet pepper; 1 green bell pepper; 1 red bell pepper; ½ cup celery, chopped; 1-inch piece ginger, peeled; ½ small onion; 2 cloves garlic; ¼ tsp curry powder; 2 tbsp + 1 tsp olive oil; 1 tsp chicken bouillon; Salt and black pepper to taste; 1 large red (purple) onion; ½ red bell pepper; ½ green bell pepper; 1 tomato; 2 tbsp olive oil (for sautéing); 2–3 ripe plantains; 1 avocado

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Short Description

A bold and flavorful Caribbean-inspired dish featuring oven-grilled whole tilapia marinated in a vibrant herb and spice blend, served alongside sautéed vegetables and crispy fried plantains. Perfectly paired with fresh avocado for a wholesome, satisfying meal.

Why You’ll Love This Recipe

Packed with bold spices and fresh herbs
Healthy oven-grilled fish—no need for deep frying
Naturally gluten-free and nutrient-rich
Plantains add a sweet, crispy contrast to the savory fish
Great for special dinners or meal prep

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the Fish

1 whole tilapia
½ lemon or lime
2 scallions (green onions)
1 green scotch bonnet pepper
1 green bell pepper
1 red bell pepper
½ cup celery, chopped
1-inch piece of peeled ginger
½ small onion
2 cloves garlic
¼ teaspoon curry powder
2 tablespoons olive oil
1 teaspoon chicken bouillon
Salt and black pepper to taste

For the Sautéed Vegetables

1 large red (purple) onion
½ red bell pepper
½ green bell pepper
1 tomato
Chicken bouillon to taste
2 tablespoons olive oil

Other

2–3 ripe plantains
1 avocado

Directions

Prep

Clean the Fish: Scrape off any scales from the tilapia using a kitchen knife. Rinse thoroughly with cold water and lemon/lime juice. Pat dry with paper towels. Make 4 deep diagonal cuts on each side of the fish.
Prepare the Marinade: In a blender or food processor, combine scallions, green and red bell peppers, celery, ginger, onion, garlic, curry powder, chicken bouillon, and 2 tablespoons of olive oil. Blend until smooth.
Set Aside Glaze: Scoop out 2 tablespoons of the marinade and mix it with 1 teaspoon of olive oil for brushing during cooking.
Marinate the Fish: Rub the remaining marinade all over the fish, especially inside the cuts. Season with salt and black pepper. Let marinate for at least 30 minutes.

Grill the Fish

Preheat the oven to broil on high. Move the oven rack to the second-highest position.
Lightly brush a broiler or grill pan with olive oil. Place the marinated fish on the pan.
Broil the fish for 15 minutes per side, brushing each side with the reserved marinade halfway through.

Sauté the Vegetables

Chop the red onion, red and green bell peppers, and tomato.
Heat 2 tablespoons olive oil in a skillet over medium-high heat.
Sauté vegetables until tender. Season with chicken bouillon to taste.

Fry the Plantains

Peel and slice ripe plantains diagonally.
Heat oil in a frying pan over medium heat.
Fry plantains in batches until golden brown on each side. Drain on paper towels.

Serve

Plate the grilled tilapia with a side of sautéed vegetables, fried plantains, and sliced avocado. Serve hot.

Servings And Timing

Servings: Serves 2–3
Prep Time: 20 minutes (plus marinating time)
Cook Time: 30–35 minutes
Total Time: ~1 hour (including marination)

Variations

Mild Version: Use a milder chili like jalapeño in place of scotch bonnet
Herb boost: Add parsley or cilantro to the marinade for extra freshness
Smokier flavor: Sprinkle a pinch of smoked paprika into the marinade
Vegetable medley: Add zucchini or mushrooms to the sauté mix
Low-carb: Serve with grilled veggies instead of plantains

Storage/Reheating

Store: Keep leftover fish, vegetables, and plantains in separate airtight containers in the refrigerator for up to 3 days
Reheat: Reheat fish in the oven at 350°F for 10 minutes. Microwave or pan-fry vegetables and plantains to warm
Freeze: Grilled fish can be frozen up to 2 months; thaw overnight in the fridge before reheating

FAQs

1. Can I use fillets instead of a whole tilapia?

Yes—tilapia fillets work well, but reduce broiling time to avoid overcooking.

2. What if I don’t have a broiler pan?

Use a baking sheet lined with foil and a wire rack to keep the fish elevated.

3. Is this recipe spicy?

It has a moderate heat from scotch bonnet. You can adjust the spice level to taste.

4. Can I bake instead of broil?

Yes—bake at 425°F for 20–25 minutes, flipping once and brushing with marinade.

5. How ripe should plantains be?

Look for yellow plantains with black spots—they’re sweet and perfect for frying.

6. Can I skip the marinade time?

You can, but marinating enhances flavor. A minimum of 30 minutes is recommended.

7. What’s a good side dish substitute for plantains?

Rice, quinoa, or roasted potatoes make excellent alternatives.

8. Can I use store-bought jerk or fish seasoning instead?

Yes—adjust salt accordingly if the mix already includes it.

9. How do I know the fish is done?

The flesh should be opaque and flake easily with a fork.

10. Is avocado necessary?

Not at all, but it adds creaminess and balance to the dish.

Conclusion

Oven Grilled Tilapia with Fried Plantains is a flavorful, well-balanced meal that delivers bold Caribbean spices, tender fish, sweet plantains, and fresh vegetables all in one. Perfect for a weekend dinner or impressing guests with something unique and delicious.