Baked and Poached Tilapia Recipe

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Ryan
Ryan March 16, 2021
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How To Make Baked and Poached Tilapia

Enjoy a healthier, juicier, and more flavorful version of your usual fried fish by whipping up this easy tilapia recipe; made with just 5 ingredients!

Preparation: 10 minutes
Cooking: 20 minutes
Chill Time: 2 hours
Total: 2 hours 30 minutes

Serves:

Ingredients

  • 4oztilapia,(4 fillets)
  • ¼cuplemon juice,fresh
  • tspground coriander
  • tspdried parsley
  • 1roma plum tomato,diced

Instructions

  1. Place the tilapia, lemon juice, coriander, and parsley in a bowl, then toss until the fillets are evenly coated.

  2. Refrigerate for at least 2 hours.

  3. Preheat the oven to 350 degrees F. Lightly grease a baking dish.

  4. Arrange the fillets in the bottom of the prepared baking dish, then top each with tomato. Drizzle the remaining marinade over the fillets. Cover with aluminum foil.

  5. Bake in the oven 15 minutes. Remove foil and bake uncovered another 5 minutes.

  6. Serve warm, and enjoy!

Nutrition

  • Calories: 37.26kcal
  • Fat: 0.76g
  • Saturated Fat: 0.19g
  • Monounsaturated Fat: 0.30g
  • Polyunsaturated Fat: 0.14g
  • Carbohydrates: 2.37g
  • Fiber: 0.75g
  • Sugar: 0.81g
  • Protein: 6.07g
  • Cholesterol: 14.17mg
  • Sodium: 16.91mg
  • Calcium: 15.41mg
  • Potassium: 157.34mg
  • Iron: 0.44mg
  • Vitamin A: 6.69µg
  • Vitamin C: 8.50mg
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