Oven Poached Tilapia and Broccoli
Savor the delicate flavors of this Oven Poached Tilapia and Broccoli—a healthy, one-dish meal that’s perfect for weeknight dinners or light meals. This easy recipe combines tender tilapia fillets and vibrant broccoli florets, oven-poached in a savory blend of chicken or vegetable stock, zesty lemon juice, and aromatic garlic. With just 10 minutes of prep and a simple cooking process, the dish delivers rich flavor while keeping things remarkably fuss-free. The poaching liquid ensures the fish remains juicy and the broccoli tender-crisp, creating a perfectly balanced entrée. Garnished with fresh parsley and optional red pepper flakes for a touch of heat, this meal is as nourishing as it is delicious. Serve it with a drizzle of the poaching liquid for an extra burst of flavor and a bright, wholesome finish!
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 4 cups Broccoli florets
- 1 cup Chicken or vegetable stock
- 2 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 3 pieces Garlic cloves, minced
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Red pepper flakes (optional)
Instructions
Preheat your oven to 375°F (190°C).
Lightly grease a large, oven-safe baking dish with 1 tablespoon of olive oil.
Arrange the tilapia fillets in a single layer in the baking dish. Season them with 0.5 teaspoon of salt, 0.25 teaspoon of black pepper, and the optional red pepper flakes if desired.
In a small mixing bowl, combine chicken or vegetable stock, lemon juice, minced garlic, and the remaining 1 tablespoon of olive oil. Stir well to create the poaching liquid.
Pour the poaching liquid evenly over the tilapia fillets, ensuring the fillets are partially submerged.
Scatter the broccoli florets around the tilapia in the baking dish, letting them soak slightly in the poaching liquid. Sprinkle the remaining 0.5 teaspoon of salt and 0.25 teaspoon of black pepper over the broccoli.
Cover the baking dish tightly with aluminum foil to trap the steam.
Place the dish in the preheated oven and bake for 18-20 minutes, or until the tilapia is opaque and flakes easily with a fork, and the broccoli is tender-crisp.
Carefully remove the dish from the oven and discard the aluminum foil. Optional: garnish with fresh parsley for added brightness.
Serve immediately, spooning some of the poaching liquid over the tilapia and broccoli for added flavor.
Nutrition Facts
Calories |
897 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.5 g | 51% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 228 mg | 76% | |
| Sodium | 3557 mg | 155% | |
| Total Carbohydrate | 24.6 g | 9% | |
| Dietary Fiber | 9.7 g | 35% | |
| Total Sugars | 5.7 g | ||
| Protein | 119.4 g | 239% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 265 mg | 20% | |
| Iron | 6.6 mg | 37% | |
| Potassium | 1723 mg | 37% | |
*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.
