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.
Baked and Poached Tilapia
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PREP TIME10 mins
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COOK TIME20 mins
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TOTAL TIME2 hrs 30 mins
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SERVING4 People
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VIEWS49
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
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Carbohydrate3 g
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Cholesterol41 mg
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Fiber1 g
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Protein23 g
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Saturated Fat0 g
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Sodium74 mg
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Sugar1 g
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Fat2 g
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Unsaturated Fat0 g
DIRECTIONS
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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)
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)
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)
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)
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)
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)
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)
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RECIPE REVIEWS
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Estrella Purdy
May 18, 2025I loved the combination of lemon and coriander. It gave the fish a really bright and refreshing taste.
Roxane Mertz
Apr 20, 2025I added a little garlic powder to the marinade and it was delicious!
Emely Satterfield
Mar 20, 2025This recipe is a keeper! I will definitely be making it again.
Charlene Heaneynolan
Mar 6, 2025My family really enjoyed this dish. It's a great way to get them to eat more fish.
Precious Stamm
Jan 1, 2025This recipe was so easy to follow! The tilapia came out perfectly moist and flavorful.