Oven Poached Tilapia and Broccoli

Total Time
Prep 10 mins
Cook 20 mins

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.

Ingredients Nutrition


  1. Place the sliced onions in the bottom of an oven proof dish.
  2. Add the fish on top of the onions, and then the Dill, Pepper, and Salt.
  3. Add the lemon on top of the fish, followed by the broccoli.
  4. Pour in the white wine, cover.
  5. Bake in a pre-heated 400 degree oven for 20 minutes, or until the internal temperature of the fish is 135 degrees.
  6. Remove from the dish with a slotted spoon, discard the lemons, and serve.


Most Helpful

We liked this a lot! I doubled this recipe and followed Ladypit's advice (double the fish and lemon; don't double the liquid). It turned out very good. Also, I didn't have white wine, so I substituted a mixture of stock and vermouth. This was very easy to make, and so healthy! Best of all, I had hardly any dishes to wash once I was done cooking. :)Thanks for sharing.

Aunt Cookie April 01, 2008

Fast, easy with readily available ingredients. Most of all, tastes delicious

elove5683 June 08, 2005

I thought it was very good, but my husband and I thought it was missing something. I think next time we are going to try adding a can of tomatoes. The flavor of the fish was great.

suzpizz April 27, 2005

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