Lemon Baked Tilapia with Veg and Fresh Herbs

2
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.

Rating:
★★★★★ 1 vote
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
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

Step-by-Step

  • 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.

Printable Recipe Card

About Lemon Baked Tilapia with Veg and Fresh Herbs

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