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Baked and Poached Tilapia Recipe

Recipe by: natalia

"This is a healthy and tasty alternative to frying fish."
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  • Directions
  • Ingredients
  • Nutrition
Directions
  • Prep10 m
  • Cook20 m
  • Ready In2 h 30 m
  • 1Place the tilapia, lemon juice, coriander, and parsley in a bowl; toss until fillets are evenly coated. Refrigerate at least 2 hours.
  • 2Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking dish.
  • 3Arrange the fillets in the bottom of the prepared baking dish; top each with tomato. Drizzle remaining marinade over the fillets. Cover with aluminum foil.
  • 4Bake in preheated oven 15 minutes. Remove foil and bake uncovered another 5 minutes.
Ingredients
  • 4 servings
  • 125 cals
  • 4 (4 ounce) fillets tilapia
  • 1/4 cup fresh lemon juice
  • 2 1/2 teaspoons ground coriander
  • 1 1/2 teaspoons dried parsley
  • 1 roma (plum) tomato, diced
Nutrition

Amount per serving ( 5 total)

  • Calories:
    125
    6%
  • Fat:
    1.8
    3%
  • Carbs:
    2.7
    < 1%
  • Protein:
    23.4
    47%
  • Cholesterol:
    41
    14%

Based on a 2,000 calorie diet

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