Baked and Poached Tilapia combines two gentle cooking methods to create a dish that’s light, tender, and flavorful. The tilapia is first poached in a flavorful broth to lock in moisture and infuse the fish with subtle flavor, then finished in the oven to develop a delicate crust. This technique ensures the fish remains juicy while giving it a slightly firm texture, making it an elegant yet easy-to-prepare meal perfect for weeknight dinners or entertaining.
Ingredients:
- 4 tilapia fillets
- 1 cup vegetable or chicken broth
- 1/2 cup white wine (optional)
- 2 tablespoons lemon juice
- 2 garlic cloves, minced
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon olive oil
- Salt and pepper to taste
- Lemon wedges, for serving
Instructions:
- Preheat the oven: Preheat your oven to 375°F (190°C).
- Poach the tilapia: In a large skillet, combine the broth, white wine (if using), lemon juice, and garlic. Bring to a simmer over medium heat. Add the tilapia fillets and poach for 3-4 minutes, just until the fish starts to turn opaque but is not fully cooked.
- Transfer to the oven: Remove the fillets from the poaching liquid and place them in a lightly oiled baking dish. Drizzle the fillets with olive oil and season with salt, pepper, and parsley.
- Bake the tilapia: Place the baking dish in the preheated oven and bake for 10-12 minutes, or until the tilapia is fully cooked and flakes easily with a fork.
- Serve: Remove from the oven and serve with lemon wedges. Pair with steamed vegetables, rice, or a fresh salad for a complete meal.
