This lean, delicious tilapia is a snap to prepare and bake. The fish takes just minutes to fix and cook. The fillets are served with a tasty green onion, lime, cilantro cream sauce. Serve the fish the sauce and hot cooked rice or baked or roasted potatoes. Add steamed vegetables for a perfect family meal.
A serving of fish, according to the American Heart Association, is about the size of a checkbook, or about 3.5 ounces cooked. They recommend two servings of fish a week. As an added bonus, tilapia is not only mild and budget-friendly, it's low in mercury.
Ingredients
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1 1/4 to 1 1/2 pounds tilapia fillets
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1 tablespoon unsalted butter, melted
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Salt, to taste
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Freshly ground black pepper, to taste
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1 tablespoon olive oil
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1 clove garlic, minced
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2 medium scallions, thinly sliced
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1 cup heavy cream
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1/4 cup coarsely chopped fresh cilantro
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1 teaspoon lime zest
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1 tablespoon freshly squeezed lime juice
Steps to Make It
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Heat the oven to 375 F (190 C / Gas 5).
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Line a baking pan with foil; spray with nonstick cooking spray.
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Brush the tilapia fillets lightly with butter and arrange in the prepared pan. Sprinkle the fillets lightly with salt and pepper.
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Bake the fish for about 20 minutes, or until the tilapia is cooked through and flakes easily with a fork.
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Heat the olive oil in a small saucepan over medium heat; sauté the garlic and onion for 1 to 2 minutes. Add the heavy cream and bring to a simmer. Simmer for about 3 to 4 minutes to reduce slightly.
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Stir in the fresh chopped cilantro, lime juice, and zest, and salt and pepper to taste. Simmer for about 1 minute longer.
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Drizzle some of the sauce over each serving of fish.
Serves 4.
Tips and Variations
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If you aren't a fan of cilantro, substitute chopped fresh parsley in the recipe.
Nutrition Facts (per serving) | |
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481 | Calories |
32g | Fat |
3g | Carbs |
46g | Protein |
Nutrition Facts | |
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Servings: 4 | |
Amount per serving | |
Calories | 481 |
% Daily Value* | |
Total Fat 32g | 41% |
Saturated Fat 18g | 88% |
Cholesterol 172mg | 57% |
Sodium 259mg | 11% |
Total Carbohydrate 3g | 1% |
Dietary Fiber 0g | 1% |
Total Sugars 2g | |
Protein 46g | |
Vitamin C 4mg | 19% |
Calcium 73mg | 6% |
Iron 1mg | 8% |
Potassium 741mg | 16% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. |
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