Oven Poached Tilapia and Broccoli: A Delightful One-Dish Meal

Discover the simplicity and elegance of a wholesome meal with our Oven Poached Tilapia and Broccoli, a dish that captures the essence of healthy eating while being incredibly easy to prepare. This recipe utilizes the delicate flavors of tilapia, a mild white fish, paired perfectly with vibrant, crisp broccoli, making it an ideal choice for a quick and nutritious dinner. With a total preparation and cooking time of just 30 minutes, this dish is not only delightful but also perfect for those busy evenings when time is of the essence.

Meal Overview

• Recipe Name: Oven Poached Tilapia and Broccoli
• Preparation Time: 10 minutes
• Cooking Time: 20 minutes
• Total Time: 30 minutes
• Recipe Category: One-Dish Meal
• Servings: 1
• Difficulty Level: Easy
• Cuisine Type: Healthy
• Ratings: ★★★★☆ (4.5/5 from 4 reviews)

Ingredients

Here is a detailed list of the ingredients needed to create this nutritious and tasty dish. These ingredients will not only provide great flavor but also ensure a healthy meal that aligns with your dietary needs.

Nutritional Information

Understanding the nutritional profile of your meal can help you make informed choices about your diet. Here is the breakdown for a serving of Oven Poached Tilapia and Broccoli:

Cooking Instructions

Follow these step-by-step instructions to create a delicious and nutritious Oven Poached Tilapia and Broccoli meal that serves one, allowing you to enjoy a satisfying dish without spending hours in the kitchen.

1. Prepare the Base: Begin by preheating your oven to 400 degrees Fahrenheit (200 degrees Celsius). This ensures the cooking environment is perfectly suited for poaching the fish, which is crucial for achieving that tender and flaky texture.

2. Layer the Onions: Take an oven-proof dish and layer the sliced onions evenly at the bottom. This will create a flavorful base that will infuse the tilapia with a sweet, aromatic essence as it cooks.

3. Add the Tilapia: Gently place the tilapia fillet atop the bed of onions, allowing the fish to rest comfortably on this flavorful foundation. The sweetness of the onions will complement the mildness of the tilapia beautifully.

4. Season Generously: Sprinkle the dill weed, black pepper, white pepper, and salt evenly over the fish. These seasonings not only enhance the flavor but also add aromatic notes that will permeate the dish.

5. Citrus Touch: Squeeze the juice of half a fresh lemon over the fish, letting the citrusy brightness penetrate the tilapia. Then, place the lemon halves directly on top of the fillet to further infuse it with flavor.

6. Add the Broccoli: Arrange the broccoli florets around and on top of the fish. This not only adds a vibrant color to your dish but also ensures you get a healthy serving of vegetables.

7. Pour in the Wine: Gently pour the white wine into the dish, ensuring it surrounds the fish and vegetables without washing away the seasonings. The wine will create a lovely poaching liquid that helps cook the fish to perfection.

8. Cover and Bake: Cover the dish with aluminum foil or a lid to trap the steam inside, allowing the fish to poach gently. Place the covered dish in the preheated oven and bake for about 20 minutes. You can check for doneness by ensuring the internal temperature of the fish reaches 135 degrees Fahrenheit (57 degrees Celsius).

9. Serving: Once done, carefully remove the dish from the oven. Using a slotted spoon, gently transfer the fish and broccoli to a plate, discarding the lemon halves as you do so. The onions and the juices will create a delightful sauce that you can drizzle over your meal for added flavor.

10. Enjoy: Serve your Oven Poached Tilapia and Broccoli hot, perhaps alongside a serving of fluffy rice or your favorite grain, which will complement the dish beautifully and soak up the flavorful juices.

This quick and easy one-dish meal brings together the delicate flavors of fish and vegetables, creating a satisfying and healthy option for dinner. With its low cholesterol content and simple preparation, it’s a fantastic choice for anyone looking to maintain a balanced diet without sacrificing flavor or variety.

Final Thoughts

Cooking is indeed a creative sport, and this Oven Poached Tilapia and Broccoli recipe exemplifies how straightforward ingredients can come together to create a meal that feels both elegant and satisfying. Whether you’re cooking for yourself or someone special, this dish is sure to impress while supporting your healthy lifestyle.

Keywords

Tilapia, Vegetable, Low Cholesterol, Healthy, < 30 Mins, Oven, Easy