Baked Tilapia Fillets with Light French Onion Sauce
Elevate your weeknight dinners with this elegant yet easy recipe for Baked Tilapia Fillets with Light French Onion Sauce. Tender, flaky tilapia fillets are oven-baked to perfection with a simple seasoning of olive oil, salt, and pepper, ensuring a healthy and flavorful base. The star of the dish is the luxurious French onion sauce, made from sweet caramelized onions, garlic, fresh thyme, and a splash of tangy lemon juice, all simmered to create a delicate, savory glaze. This recipe combines simplicity and sophistication, making it ideal for both busy weeknights and special occasions. Serve it with a side of roasted vegetables or fluffy rice, and garnish with fresh parsley for a restaurant-quality meal in just under an hour. Perfect for seafood lovers looking for a refined, flavorful entree, this dish is sure to impress!
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 2 tablespoons Olive oil
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 large Sweet onion
- 2 tablespoons Unsalted butter
- 3 cloves Garlic
- 1 cup Low-sodium chicken stock
- 1 teaspoon Fresh thyme
- 1 teaspoon All-purpose flour
- 2 tablespoons Lemon juice
- 2 tablespoons Fresh parsley
Instructions
Preheat your oven to 400°F (200°C).
Lightly grease a baking dish with 1 tablespoon of olive oil.
Pat the tilapia fillets dry with paper towels and season both sides with salt and black pepper.
Place the fillets in the prepared baking dish and drizzle with the remaining tablespoon of olive oil.
Bake the tilapia in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork.
While the fish is baking, peel and thinly slice the sweet onions.
Melt the butter in a large skillet over medium heat.
Add the sliced onions to the skillet and sauté for 8-10 minutes, stirring occasionally, until they are caramelized and golden brown.
Mince the garlic cloves and add them to the skillet. Cook for 1-2 minutes, until fragrant.
Sprinkle the flour over the onions and stir to combine. Cook for 1 minute to eliminate the raw flour taste.
Slowly add the chicken stock to the skillet, stirring constantly to create a smooth sauce.
Add the fresh thyme to the skillet and let the sauce simmer for 5-7 minutes, reducing slightly.
Stir in the lemon juice and adjust the seasoning with more salt or pepper, if needed.
Once the tilapia is baked, transfer it to a serving plate and spoon the French onion sauce over the top.
Garnish with freshly chopped parsley before serving and enjoy your Baked Tilapia Fillets with Light French Onion Sauce!
Nutrition Facts
Calories |
269 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.4 g | 18% | |
| Saturated Fat | 5.3 g | 27% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 563 mg | 24% | |
| Total Carbohydrate | 14.1 g | 5% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 6.6 g | ||
| Protein | 22.5 g | 45% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 52 mg | 4% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 534 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
