Lemon Baked Tilapia with Veg and Fresh Herbs
By
Mary Feltman
@MaryEsther767
1
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.
Ingredients
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4 mediumpieces of tilapia
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1/2 smallsweet onion, shaved thin
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1/2 ccelery, finely diced
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1 largejalapeño pepper, finely minced
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1/2 ccarrots, grated
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6 sprig(s)fresh cilantro, chopped
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4 sprig(s)fresh dill, chopped
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1/3 clemon juice (and can use zest also)
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·wondra fine flour (see pic inset)
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·butter spray (such as parkay)
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·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.
