|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 29g||37%|
|Saturated Fat 16g||81%|
|Total Carbohydrate 40g||15%|
|Dietary Fiber 11g||39%|
|*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.|
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
Heat the oven to 375 F (190 C/Gas 5).
Line a baking pan with foil; spray with nonstick cooking spray.
Brush the tilapia fillets lightly with butter and arrange in the prepared pan. Sprinkle the fillets lightly with salt and pepper.
Bake the fish for about 20 minutes, or until the tilapia is cooked through and flakes easily with a fork.
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.
Stir in the fresh chopped cilantro, lime juice, and zest, and salt and pepper to taste. Simmer for about 1 minute longer.
Drizzle some of the sauce over each serving of fish.
Tips and Variations
If you aren't a fan of cilantro, substitute chopped fresh parsley in the recipe.