Baked and Poached Tilapia

Baked and Poached Tilapia
  • PREP TIME
    10 mins
  • COOK TIME
    20 mins
  • TOTAL TIME
    2 hrs 30 mins
  • SERVING
    4 People
  • VIEWS
    49

Delicate tilapia fillets, infused with bright lemon and aromatic coriander, are gently baked to flaky perfection. Topped with fresh tomato, this dish offers a light and flavorful alternative to traditional fried fish, perfect for a healthy and satisfying meal.

Ingridients

Adjust Servings

Nutrition

  • Carbohydrate
    3 g
  • Cholesterol
    41 mg
  • Fiber
    1 g
  • Protein
    23 g
  • Saturated Fat
    0 g
  • Sodium
    74 mg
  • Sugar
    1 g
  • Fat
    2 g
  • Unsaturated Fat
    0 g

DIRECTIONS

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Image Step 01
01 Step

Recipe View 5 mins In a mixing bowl, combine the tilapia fillets, lemon juice, ground coriander, and dried parsley. Gently toss until the fillets are evenly coated in the marinade. (Prep time: 5 minutes)

Image Step 02
02 Step

Recipe View 2 hrs Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or up to 4 hours, allowing the flavors to meld and penetrate the fish. (Marinating time: 2-4 hours)

Image Step 03
03 Step

Recipe View 5 mins Preheat your oven to 350 degrees F (175 degrees C). Lightly grease a baking dish with olive oil or cooking spray to prevent sticking. (Prep time: 5 minutes)

Image Step 04
04 Step

Recipe View 5 mins Arrange the marinated tilapia fillets in the prepared baking dish, ensuring they are not overlapping. Sprinkle the diced roma tomato evenly over the top of each fillet. Drizzle any remaining marinade from the bowl over the fish and tomatoes. (Prep time: 5 minutes)

Image Step 05
05 Step

Recipe View 15 mins Cover the baking dish tightly with aluminum foil to trap moisture and create a poaching effect. Bake in the preheated oven for 15 minutes. (Baking time: 15 minutes)

Image Step 06
06 Step

Recipe View 5 mins Carefully remove the aluminum foil and continue baking uncovered for another 5 minutes, or until the tilapia is opaque and flakes easily with a fork. (Baking time: 5 minutes)

Image Step 07
07 Step

Recipe View 2 mins Remove the baking dish from the oven and let the fish rest for a few minutes before serving. Garnish with a sprig of fresh parsley or a lemon wedge, if desired. (Resting time: 2 minutes)

For extra flavor, add a pinch of red pepper flakes to the marinade.
If you don't have fresh lemon juice, bottled juice can be used, but the flavor will be slightly different.
Feel free to substitute other herbs and spices to your liking. Garlic powder, onion powder, or paprika would be excellent additions.
Serve with a side of steamed vegetables, rice, or quinoa for a complete and healthy meal.
Tilapia is a delicate fish, so be careful not to overcook it. It's done when it's opaque and flakes easily.

Hyman Kunze

Written by

Our recipe authors are passionate food lovers who share thousands of diverse dishes from around the world. They bring daily cooking inspiration with delicious, easy-to-make recipes for every occasion.

RECIPE REVIEWS

Avarage Rating: 3.9/ 5 ( 16 Ratings)
Total Reviews: (5)
  • Estrella Purdy

    I loved the combination of lemon and coriander. It gave the fish a really bright and refreshing taste.

  • Roxane Mertz

    I added a little garlic powder to the marinade and it was delicious!

  • Emely Satterfield

    This recipe is a keeper! I will definitely be making it again.

  • Charlene Heaneynolan

    My family really enjoyed this dish. It's a great way to get them to eat more fish.

  • Precious Stamm

    This recipe was so easy to follow! The tilapia came out perfectly moist and flavorful.

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