BAKED AND POACHED TILAPIA

Baked and Poached Tilapia image

This is a healthy and tasty alternative to frying fish.

Provided by natalia

Time 2h30m

Yield 4

Number Of Ingredients 5

Ingredients

4 (4 ounce) fillets tilapia
¼ cup fresh lemon juice
2 ½ teaspoons ground coriander
1 ½ teaspoons dried parsley
1 roma (plum) tomato, diced

Steps:

Place the tilapia, lemon juice, coriander, and parsley in a bowl; toss until fillets are evenly coated. Refrigerate at least 2 hours.
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking dish.
Arrange the fillets in the bottom of the prepared baking dish; top each with tomato. Drizzle remaining marinade over the fillets. Cover with aluminum foil.
Bake in preheated oven 15 minutes. Remove foil and bake uncovered another 5 minutes.

Nutrition Facts : Calories 124.6 calories, Carbohydrate 2.7 g, Cholesterol 41.4 mg, Fat 1.8 g, Fiber 1 g, Protein 23.4 g, SaturatedFat 0.3 g, Sodium 73.7 mg, Sugar 0.8 g