Tilapia With Cilantro Cream

Tilapia With Cilantro Cream Sauce
Diana Rattray
Prep: 10 mins
Cook: 20 mins
Total: 30 mins
Servings: 4 servings
Nutrition Facts (per serving)
451 Calories
29g Fat
40g Carbs
13g Protein
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Nutrition Facts
Servings: 4
Amount per serving
Calories 451
% Daily Value*
Total Fat 29g 37%
Saturated Fat 16g 81%
Cholesterol 75mg 25%
Sodium 185mg 8%
Total Carbohydrate 40g 15%
Dietary Fiber 11g 39%
Protein 13g
Calcium 177mg 14%
*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.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

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.


  • 1 1/4 to 1 1/2 pounds tilapia (fillets)
  • 1 tablespoon butter (melted)
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 1 clove garlic (finely minced)
  • 2 scallions (green onions, thinly sliced)
  • 1 cup cream (heavy)
  • 1/4 cup cilantro (fresh, chopped)
  • 1 tablespoon lime juice
  • 1 teaspoon zest (lime, finely grated)
  • Salt and freshly ground black pepper, to taste

Steps to Make It

  1. Heat the oven to 375 F (190 C/Gas 5).

  2. Line a baking pan with foil; spray with nonstick cooking spray.

  3. Brush the tilapia fillets lightly with butter and arrange in the prepared pan. Sprinkle the fillets lightly with salt and pepper.

  4. Bake the fish for about 20 minutes, or until the tilapia is cooked through and flakes easily with a fork. 

  5. 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.

  6. Stir in the fresh chopped cilantro, lime juice, and zest, and salt and pepper to taste. Simmer for about 1 minute longer.

  7. Drizzle some of the sauce over each serving of fish.

    tilapia with cilantro cream sauce on a plate
     Diana Rattray

Serves 4.

Tips and Variations

  • If you aren't a fan of cilantro, substitute chopped fresh parsley in the recipe.