Baked Tilapia with Veggies Herbs and Wine
Indulge in a wholesome and flavorful dinner with this Baked Tilapia with Veggies, Herbs, and Wine recipe, a perfect blend of tender tilapia fillets and vibrant vegetables seasoned to perfection. This dish pairs fresh zucchini, cherry tomatoes, red bell pepper, and red onion with aromatic garlic, parsley, and thyme, all brought together with a splash of white wine and zesty lemon for a delightful burst of flavor. The tilapia is baked to moist, flaky perfection while absorbing the rich, herbaceous flavors from the veggies and wine. Ready in under 40 minutes and all baked in one dish, this recipe is ideal for busy weeknights or elegant family dinners. Serve it with a side of crusty bread or over fluffy rice to soak up the delicious juices. SEO keywords: baked tilapia recipe, tilapia with wine, baked fish dinner, healthy seafood recipes, easy weeknight meals, one-pan fish dishes.
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 1 medium Zucchini
- 1 cup Cherry tomatoes
- 1 medium Red bell pepper
- 1 small Red onion
- 3 cloves Garlic cloves
- 2 tablespoons Fresh parsley
- 1 teaspoon Fresh thyme
- 2 tablespoons Olive oil
- 0.5 cup White wine
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Paprika
- 1 medium Lemon
Instructions
Preheat your oven to 375°F (190°C).
Slice the zucchini, red bell pepper, and red onion into thin strips. Halve the cherry tomatoes. Mince the garlic and chop the parsley.
Lay the tilapia fillets on a large baking dish. Drizzle 1 tablespoon of olive oil over the fillets, and sprinkle them with salt, black pepper, and paprika.
Arrange the zucchini, cherry tomatoes, red bell pepper, and red onion around the tilapia. Scatter the minced garlic over the vegetables and fish.
Drizzle the remaining 1 tablespoon of olive oil over the vegetables. Sprinkle the fresh thyme and half of the chopped parsley over everything.
Pour the white wine evenly into the baking dish, ensuring it spreads around the fish and vegetables.
Slice the lemon in half. Squeeze the juice of half the lemon over the fish and vegetables. Slice the remaining lemon half into thin rings and place them on top of the tilapia fillets.
Cover the baking dish with aluminum foil and bake in the preheated oven for 15 minutes.
Remove the foil and bake uncovered for an additional 10 minutes, or until the tilapia is cooked through and flakes easily with a fork.
Sprinkle the remaining parsley over the dish before serving. Serve hot and enjoy!
Nutrition Facts
Calories |
223 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.0 g | 12% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 549 mg | 24% | |
| Total Carbohydrate | 10.8 g | 4% | |
| Dietary Fiber | 3.0 g | 11% | |
| Total Sugars | 4.8 g | ||
| Protein | 22.0 g | 44% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 45 mg | 3% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 693 mg | 15% | |
*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.
