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READY IN 2½ hrs

Baked and Poached Tilapia

Read Reviews (6)

"This is a healthy and tasty alternative to frying fish." — natalia

Ingredients Edit and Save

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Original recipe makes 4 servings Change Servings

4 (4 ounce) fillets tilapia
1/4 cup fresh lemon juice
2 1/2 teaspoons ground coriander

1 1/2 teaspoons dried parsley
1 roma (plum) tomato, diced

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Directions

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.

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PREP 10 mins
COOK 20 mins
READY IN 2 hrs 30 mins

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This was a great combination of flavours but I adjusted it a little bit. I combined all the ingredients in a baking dish, let the fish marinate a little while and then removed the fish, lined the bottom with raw onion slices (rings), replaced the fish and added a couple of pats of butter. I baked it (actually, steamed it) for about 15 minutes and then broiled it for a few minutes. Delicious!

—RenéeD

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Most Helpful Critical Review

Nov 29, 2007

This was a little odd. I'm not a fish person, so maybe that's why. But I thought it lacked flavor and that the marinade was a weird combo. But true- much better than fried fish. I give it a 3.5.

—Krysia

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9 Ratings

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Dec 22, 2010

I really liked this recipe. Easy to make and tasty. The only thing I did differently is I cooked it with tomato slices rather than dicing them.

—ironmule

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Jan 07, 2012

Incredible! Best baked fish recipe I have ever tried! My husband (who doesn't care for fish) LOVED it!

—kimp46@cox.net

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Sep 23, 2011

I liked the combination of flavours - not boring, not overpowering. Like other reviewers, I topped the fillets with tomato slices. I will surely make these again, they're easy, tasty and healthy.

—Petrovna

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Dec 03, 2012

I used salmon instead of tilapia. I diced up the fish and 3 roma tomatoes before sticking it in the oven. I also used fresh parsley instead of dried. Great flavor.

—KKH3

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Nutrition

Calories
125 kcal
6%

Carbohydrates
2.7 g
< 1%

Cholesterol
41 mg
14%

Fat
1.8 g
3%

Fiber
1 g
4%

Protein
23.4 g
47%

Sodium
74 mg
3%

* Percent Daily Values are based on a 2,000 calorie diet.

Nutritional Information

Baked and Poached Tilapia

Serving Size: 1/4 of a recipe
Servings Per Recipe: 4
Amount Per Serving
Calories: 125
Calories from Fat: 16

% Daily Value *
Total Fat 1.8g 3 %
** Saturated Fat 0.3g 2 %
** Cholesterol 41mg 14 %
Sodium 74mg 3 %
** Potassium 529mg 15 %
Total Carbohydrates 2.7g < 1 %
Dietary Fiber 1g 4 %
Protein 23.4g 47 %
** Sugars 0.8g
Vitamin A 5 %
Vitamin C 18 %
Calcium 6 %
Iron 5 %
** Thiamin 10 %
** Niacin 37 %
** Vitamin B6 29 %
** Magnesium 14 %
** Folate 6 %

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.