Oven Poached Tilapia And Broccoli

Name: Oven Poached Tilapia And Broccoli
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 1
Cuisine: Global
Ingredients: 1 teaspoons black pepper or white pepper; 237 milliliters broccoli floret; 1 teaspoons dill weed; 1 fresh lemon , sliced thinly; 118 milliliters sliced onion; 1 teaspoons salt; 113 grams tilapia fillets; 118 milliliters white wine

Oven Poached Tilapian And Broccoli requires roughly 30 minutes from start to finish. This gluten free, dairy free, and primal recipe serves 1. This main course has 288 calories, 27g of protein, and 3g of fat per serving. If you have pepper, broccoli floret, dill weed, and a few other ingredients on hand, you can make it. To use up the white wine you could follow this main course with the White Wine Frozen Yogurt as a dessert.

Instructions

Place the sliced onions in the bottom of an oven proof dish.

Ingredients you will need

Onion

Equipment you will use

Oven

Add the fish on top of the onions, and then the Dill, Pepper, and Salt.

Ingredients you will need

Onion

Pepper

Dill

Fish

Salt

Add the lemon on top of the fish, followed by the broccoli.

Ingredients you will need

Broccoli

Lemon

Fish

Pour in the white wine, cover.

Ingredients you will need

White Wine

Bake in a pre-heated 400 degree oven for 20 minutes, or until the internal temperature of the fish is 135 degrees.

Ingredients you will need

Fish

Equipment you will use

Oven

Remove from the dish with a slotted spoon, discard the lemons, and serve.

Ingredients you will need

Lemon

Equipment you will use

Slotted Spoon

Equipment

Oven

Slotted Spoon

Ingredients

Servings:

1teaspoons

black pepper or white pepper 237milliliters

broccoli floret 1teaspoons

dill weed 1

fresh lemon , sliced thinly 118milliliters

sliced onion 1teaspoons

salt 113grams

tilapia fillets 118milliliters

white wine

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir, Sparkling Wine

Pinot Grigio, Gruener Veltliner, and Pinot Noir are my top picks for Tilapia. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The Ziobaffan Organic Pinot Grigio with a 4.6 out of 5 star rating seems like a good match. It costs about 17 dollars per bottle.