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.
prep time30 Min
cook time20 Min
Ingredients For lemon baked tilapia with veg and fresh herbs
pieces of tilapia
sweet onion, shaved thin
celery, finely diced
jalapeño pepper, finely minced
fresh cilantro, chopped
fresh dill, chopped
lemon juice (and can use zest also)
wondra fine flour (see pic inset)
butter spray (such as parkay)
salt and pepper
How To Make lemon baked tilapia with veg and fresh herbs
Preheat oven to 425
In bottom of casserole dish, scatter all of the carrots and then add half of: onions, celery, jalapeños, and herbs.
Pour half of lemon juice over veg and herbs; spritz with butter spray, then dust with Wondra.
Salt and pepper both sides of tilapia; place on top of the veg/herbs.
Pour remaining lemon juice on fish. Spritz with butter spray and dust with Wondra. Put remaining veg and herbs on top of fish.
Bake on 450 for approximately 12-15 minutes, or until fish is white and flakey.
Serve on a bed of rice or noodles with the veg/herb/lemon glaze.
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