Oven Poached Tilapia And Broccoli Food
OVEN POACHED TILAPIA AND BROCCOLI
This meal could be made with any mild tasting white fish. Broccoli is my choice, or any "hard vegetable" could be used. Cooking is a Creative Sport. This will make a nice meal for one person served with rice.
Provided by Bill Hilbrich
Categories One Dish Meal
Time 30m
Yield 1 serving(s)
Number Of Ingredients 8
Steps:
- Place the sliced onions in the bottom of an oven proof dish.
- Add the fish on top of the onions, and then the Dill, Pepper, and Salt.
- Add the lemon on top of the fish, followed by the broccoli.
- Pour in the white wine, cover.
- Bake in a pre-heated 400 degree oven for 20 minutes, or until the internal temperature of the fish is 135 degrees.
- Remove from the dish with a slotted spoon, discard the lemons, and serve.
Nutrition Facts : Calories 273.5, Fat 2.4, SaturatedFat 0.7, Cholesterol 56.7, Sodium 1251.3, Carbohydrate 21.3, Fiber 3.9, Sugar 4.6, Protein 26.5
OLD BAY® TILAPIA WITH BROCCOLI
Steps:
- Preheat the oven to 375 degrees F (190 degrees C). Grease a shallow baking dish.
- Place tilapia fillets in the prepared baking dish. Cut butter into 6 pieces and place 1 on top of each fillet. Season fillets with seafood seasoning and garlic salt and squirt a little lemon juice over each one. Arrange broccoli around the fillets.
- Bake in the preheated oven until fish is flaky and white all the way through and broccoli is blanched but still a little crunchy, about 20 minutes.
Nutrition Facts : Calories 143 calories, Carbohydrate 2.9 g, Cholesterol 46.1 mg, Fat 3.6 g, Fiber 1.4 g, Protein 24.4 g, SaturatedFat 1.6 g, Sodium 779.4 mg, Sugar 0.8 g
BAKED AND POACHED TILAPIA
Steps:
- 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 Facts : Calories 124.6 calories, Carbohydrate 2.7 g, Cholesterol 41.4 mg, Fat 1.8 g, Fiber 1 g, Protein 23.4 g, SaturatedFat 0.3 g, Sodium 73.7 mg, Sugar 0.8 g
OVEN POACHED TILAPIA FILLETS
I never seem to cook fish well and remembered this style of poaching fish from a restaurant I visited years ago in Philadelphia. It was wonderful. Easy and delicious.
Provided by dglovett
Categories Healthy
Time 25m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Cut the onion into 8 slices.
- Cut the tomatoes into 8 slices.
- Juice one lemon and slice the other two lemons into 8 slices.
- Wash filets.
- Place each filet on a 12" piece of heavy-duty foil.
- Place 2 onion slices, 2 tomato slices, and 2 lemon slices on top of each filet. Sprinkle with 1/4 of the lemon juice.
- Salt and pepper to taste.
- Wrap the foil into pouches, twisting the sides so that no juice escapes.
- Bake for 15 minutes in a 350 degree oven.
Nutrition Facts : Calories 155.4, Fat 2.4, SaturatedFat 0.8, Cholesterol 62.5, Sodium 215.4, Carbohydrate 9.2, Fiber 2.5, Sugar 3.9, Protein 26.4
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