Best 2 Baked And Poached Tilapia Recipes

Tilapia, a mild-flavored and versatile fish, takes center stage in this culinary journey. Baked and poached cooking methods bring out its delicate texture and subtle flavors. Discover two distinct recipes that showcase tilapia's versatility:

**Baked Tilapia with Lemon-Herb Butter:**

This recipe is an effortless blend of simplicity and flavor. Tilapia fillets are coated in a luscious lemon-herb butter, then baked to perfection. The result is a moist and tender fish with a crispy, golden-brown crust.

**Poached Tilapia in a Savory Broth:**

For a lighter and healthier option, try poaching tilapia in a flavorful broth. This gentle cooking method preserves the fish's delicate texture while infusing it with aromatic herbs and spices. The resulting dish is a symphony of subtle flavors, perfect for those seeking a wholesome meal.

Both recipes provide step-by-step instructions, ingredient lists, and cooking tips to ensure a seamless culinary experience. Whether you prefer the crispy indulgence of baked tilapia or the light elegance of poached tilapia, these recipes offer a delightful culinary adventure.

Check out the recipes below so you can choose the best recipe for yourself!

BAKED TILAPIA

Baked Tilapia image

I've decided to cook healthier for my family, and that includes having more fish at home. After looking at easy tilapia recipes I decided to try baked tilapia. I love that it's fast, too! -Hope Stewart, Raleigh, North Carolina

Provided by Taste of Home

Categories Dinner

Time 20m

Yield 4 servings.

Number Of Ingredients 8

Ingredients

4 tilapia fillets (6 ounces each)
3 tablespoons butter, melted
3 tablespoons lemon juice
1-1/2 teaspoons garlic powder
1/8 teaspoon salt
2 tablespoons capers, drained
1/2 teaspoon dried oregano
1/8 teaspoon paprika

Steps:

Place tilapia in an ungreased 13x9-in. baking dish. In a small bowl, combine the butter, lemon juice, garlic powder and salt; pour over the fillets. Sprinkle with capers, oregano and paprika., Bake, uncovered, at 425° until fish just begins to flake easily with a fork, 10-15 minutes.

Nutrition Facts : Calories 224 calories, Fat 10g fat (6g saturated fat), Cholesterol 106mg cholesterol, Sodium 304mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 32g protein.

OVEN POACHED TILAPIA FILLETS

Oven Poached Tilapia Fillets image

I never seem to cook fish well and remembered this style of poaching fish from a restaurant I visited years ago in Philadelphia. It was wonderful. Easy and delicious.

Provided by dglovett

Categories Healthy

Time 25m

Yield 4 serving(s)

Number Of Ingredients 6

Ingredients

4 tilapia fillets
1 vidalia onion
2 tomatoes
3 lemons
1/4 teaspoon salt
1/2 teaspoon pepper

Steps:

Cut the onion into 8 slices.
Cut the tomatoes into 8 slices.
Juice one lemon and slice the other two lemons into 8 slices.
Wash filets.
Place each filet on a 12" piece of heavy-duty foil.
Place 2 onion slices, 2 tomato slices, and 2 lemon slices on top of each filet. Sprinkle with 1/4 of the lemon juice.
Salt and pepper to taste.
Wrap the foil into pouches, twisting the sides so that no juice escapes.
Bake for 15 minutes in a 350 degree oven.

Nutrition Facts : Calories 155.4, Fat 2.4, SaturatedFat 0.8, Cholesterol 62.5, Sodium 215.4, Carbohydrate 9.2, Fiber 2.5, Sugar 3.9, Protein 26.4

Tips:

Choose the freshest tilapia fillets you can find. This will ensure that your fish is moist and flavorful.
Pat the tilapia fillets dry before cooking. This will help the fish to brown evenly.
Season the tilapia fillets with salt and pepper, or your favorite herbs and spices. This will help to enhance the flavor of the fish.
If you are baking the tilapia fillets, preheat your oven to 400 degrees Fahrenheit. If you are poaching the tilapia fillets, bring a large pot of water to a simmer.
For baked tilapia fillets, bake them for 10-12 minutes, or until they are cooked through. For poached tilapia fillets, simmer them in the water for 5-7 minutes, or until they are cooked through.
Serve the tilapia fillets immediately with your favorite sides, such as rice, vegetables, or salad.

Conclusion:

Baked and poached tilapia is a delicious and healthy way to enjoy this versatile fish. Whether you are looking for a quick and easy weeknight meal or a special occasion dish, tilapia is a great option. With its mild flavor and delicate texture, tilapia can be enjoyed by people of all ages. So next time you are looking for a healthy and delicious meal, give tilapia a try. You won't be disappointed!