Lemon Baked Tilapia with Veg and Fresh Herbs

Mary Feltman

By
@MaryEsther767

I came up with this dish as a wonderful way to use some fresh vegetables and herbs, and to have a healthier meal using my hubby's favorite fish. You really cant tell that you're eating herbs and vegetables, but the flavor is just so good! Using the Wondea and a butter spray with the lemon juice and veg makes a nice glaze to top the fish, or put on a bed of rice (I use Basmati) or noodles.


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Comments:

Serves:

4

Prep:

30 Min

Cook:

20 Min

Method:

Bake

Ingredients

4 medium
pieces of tilapia
1/2 small
sweet onion, shaved thin
1/2 c
celery, finely diced
1 large
jalapeƱo pepper, finely minced
1/2 c
carrots, grated
6 sprig(s)
fresh cilantro, chopped
4 sprig(s)
fresh dill, chopped
1/3 c
lemon juice (and can use zest also)
wondra fine flour (see pic inset)
butter spray (such as parkay)
salt and pepper

Directions Step-By-Step

1
Preheat oven to 425
2
In bottom of casserole dish, scatter all of the carrots and then add half of: onions, celery, jalapeƱos, and herbs.
3
Pour half of lemon juice over veg and herbs; spritz with butter spray, then dust with Wondra.
4
Salt and pepper both sides of tilapia; place on top of the veg/herbs.
5
Pour remaining lemon juice on fish. Spritz with butter spray and dust with Wondra. Put remaining veg and herbs on top of fish.
6
Bake on 450 for approximately 12-15 minutes, or until fish is white and flakey.
7
Serve on a bed of rice or noodles with the veg/herb/lemon glaze.

About this Recipe

Course/Dish: Fish
Main Ingredient: Fish
Regional Style: American
Other Tags: For Kids, Healthy