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    You are in: Home / Recipes / Oven Poached Tilapia and Broccoli Recipe
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    Oven Poached Tilapia and Broccoli

    Oven Poached Tilapia and Broccoli. Photo by Bill Hilbrich

    1/2 Photos of Oven Poached Tilapia and Broccoli

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    Total Time:

    Prep Time:

    Cook Time:

    30 mins

    10 mins

    20 mins

    Bill Hilbrich's Note:

    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.

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    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

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

    Ratings & Reviews:

    • on April 01, 2008

      55

      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.

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on June 08, 2005

      45

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

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on April 27, 2005

      35

      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.

      people found this review Helpful. Was this review helpful to you? Yes | No

    Read All Reviews (4)

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    Nutritional Facts for Oven Poached Tilapia and Broccoli

    Serving Size: 1 (386 g)

    Servings Per Recipe: 1

    Amount Per Serving
    % Daily Value
    Calories 273.4
     
    Calories from Fat 21
    29%
    Total Fat 2.4 g
    3%
    Saturated Fat 0.7 g
    3%
    Cholesterol 56.7 mg
    18%
    Sodium 1251.3 mg
    52%
    Total Carbohydrate 21.3 g
    7%
    Dietary Fiber 3.9 g
    15%
    Sugars 4.5 g
    18%
    Protein 26.4 g
    52%

    The following items or measurements are not included:

    fresh lemon

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