Oven Poached Tilapia and Broccoli

Tilapia is one of the most popular fish for aquaculture due to its mild taste and ease of farming.

This is gluten free, high protein, low carb and non vegetarian recipe. Dish can be prepared in 35 minutes. Recipe requires some culinary experience (medium difficulty). Number of ingredients: 8.

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Medium

Oven Poached Tilapia and Broccoli

Cooking Method: Oven Cuisine: American, International Courses: Dinner, Main Course, Seafood Recipe Keys: Gluten Free High Protein Low Carb

Difficulty: Intermediate Prep Time 10 min Cook Time 20 min Rest Time 5 min Total Time 35 mins

Servings: 4 Calories: 1000

Best Season: Suitable throughout the year

Ingredients

Servings

• 16 ounce Tilapia fillets
• 2 cup Broccoli florets
• 4 slice Lemon
• 2 clove Garlic
• 2 tablespoon Olive oil
• 1 teaspoon Dried thyme
• 1 teaspoon Salt
• 1 teaspoon Black pepper

Instructions

1. Preheat the oven to 375°F (190°C).
2. In a baking dish, place the tilapia fillets and broccoli florets.
3. Squeeze lemon juice over the fish and vegetables.
4. Drizzle olive oil over the dish.
5. Sprinkle dried thyme, salt, and black pepper over the fish and vegetables.
6. Cover the baking dish with aluminum foil.
7. Bake in the preheated oven for 15-20 minutes, or until the fish is cooked through and the broccoli is tender.
8. Remove the foil and let it rest for 5 minutes before serving.
9. Serve the oven poached tilapia and broccoli with lemon slices on top.

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 250kcal

% Daily Value *

Total Fat 10g16%

Total Carbohydrate 10g4%

Sugars 2g

Protein 30g60%

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* The Percentage Daily Values are calculated from a 2,000 calorie diet. Your specific daily value may vary, depending on your individual calorie requirements.