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
- 4 medium
- pieces of tilapia
- 1/2 small
- sweet onion, shaved thin
- 1/2 c
- celery, finely diced
- 1 large
- jalapeño 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
How to Make Lemon Baked Tilapia with Veg and Fresh Herbs
- 1Preheat oven to 425
- 2In bottom of casserole dish, scatter all of the carrots and then add half of: onions, celery, jalapeños, and herbs.
- 3Pour half of lemon juice over veg and herbs; spritz with butter spray, then dust with Wondra.
- 4Salt and pepper both sides of tilapia; place on top of the veg/herbs.
- 5Pour remaining lemon juice on fish. Spritz with butter spray and dust with Wondra. Put remaining veg and herbs on top of fish.
- 6Bake on 450 for approximately 12-15 minutes, or until fish is white and flakey.
- 7Serve on a bed of rice or noodles with the veg/herb/lemon glaze.
