Baked and Poached Tilapia

Baked and Poached Tilapia

natalia 0

"This is a healthy and tasty alternative to frying fish."


2 h 30 m servings 125 cals
Serving size has been adjusted!

Original recipe yields 4 servings



  • Calories:
  • 125 kcal
  • 6%
  • Fat:
  • 1.8 g
  • 3%
  • Carbs:
  • 2.7g
  • < 1%
  • Protein:
  • 23.4 g
  • 47%
  • Cholesterol:
  • 41 mg
  • 14%
  • Sodium:
  • 74 mg
  • 3%

Based on a 2,000 calorie diet

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  • Prep

  • Cook

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  1. Place the tilapia, lemon juice, coriander, and parsley in a bowl; toss until fillets are evenly coated. Refrigerate at least 2 hours.
  2. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking dish.
  3. Arrange the fillets in the bottom of the prepared baking dish; top each with tomato. Drizzle remaining marinade over the fillets. Cover with aluminum foil.
  4. Bake in preheated oven 15 minutes. Remove foil and bake uncovered another 5 minutes.
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  1. 11 Ratings


This was a little odd. I'm not a fish person, so maybe that's why. But I thought it lacked flavor and that the marinade was a weird combo. But true- much better than fried fish. I give it a 3.5.

This was a great combination of flavours but I adjusted it a little bit. I combined all the ingredients in a baking dish, let the fish marinate a little while and then removed the fish, lined th...

I really liked this recipe. Easy to make and tasty. The only thing I did differently is I cooked it with tomato slices rather than dicing them.

Incredible! Best baked fish recipe I have ever tried! My husband (who doesn't care for fish) LOVED it!

I liked the combination of flavours - not boring, not overpowering. Like other reviewers, I topped the fillets with tomato slices. I will surely make these again, they're easy, tasty and healthy.

I used salmon instead of tilapia. I diced up the fish and 3 roma tomatoes before sticking it in the oven. I also used fresh parsley instead of dried. Great flavor.