How to Make Baked and Poached Tilapia - A Step-by-Step Guide

Looking for a healthy and delicious seafood recipe? Baked and Poached Tilapia is a simple and flavorful dish that is perfect for a weeknight dinner or special occasion. This recipe features tender tilapia fillets that are baked and poached in a savory broth, creating a moist and flaky texture with a burst of flavor in every bite.

With just a few ingredients and minimal prep time, Baked and Poached Tilapia is a great option for busy cooks who want to serve up a satisfying meal without ...

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Ingredients

  • 4 (4 ounce) fillets tilapia
  • ¼ cup fresh lemon juice
  • 2 ½ teaspoons ground coriander
  • 1 ½ teaspoons dried parsley
  • 1 roma (plum) tomato, diced

Information

  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Additional Time: 2 hrs
  • Total Time: 2 hrs 30 mins
  • Servings: 4
  • Yield: 4 servings

  • Place the tilapia, lemon juice, coriander, and parsley in a bowl; toss until fillets are evenly coated. Refrigerate at least 2 hours.
  • Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking dish.
  • Arrange the fillets in the bottom of the prepared baking dish; top each with tomato. Drizzle remaining marinade over the fillets. Cover with aluminum foil.
  • Bake in preheated oven 15 minutes. Remove foil and bake uncovered another 5 minutes.
  • Nutrition

    125 cal.

    • Total Fat: 2g
    • Saturated Fat: 0g
    • Cholesterol: 41mg
    • Sodium: 74mg
    • Total Carbohydrate: 3g
    • Dietary Fiber: 1g
    • Total Sugars: 1g
    • Protein: 23g
    • Vitamin C: 11mg
    • Calcium: 50mg
    • Iron: 1mg
    • Potassium: 529mg