Delicious Baked Tilapia with Healthy Greens and Herbs
Welcome to my kitchen, where today we’ll be cooking up a delicious and healthy meal – Baked Tilapia with Veggies, Herbs, and Wine. If you’re looking for a flavorful yet easy-to-make weeknight meal or want to impress your dinner guests with something that looks fancy but doesn’t take too much time to prepare, then this recipe is perfect for you.
Tilapia is a mild white fish that’s versatile enough to work in various dishes. The meat is light, flaky, and moist, making it one of my favorite options for baked fish. The veggies and herbs add an extra layer of flavor and nutrition to the dish.
This recipe requires just a few simple ingredients that you may already have in your pantry. And don’t worry if you’ve never cooked fish before; this recipe is easy to follow even if you’re not an experienced chef. By the end of this article, you’ll feel confident in your ability to prepare a delicious meal for yourself or your loved ones.
So grab your apron, preheat your oven, and let’s get cooking!
Why You’ll Love This Recipe
Are you tired of the same old bland baked fish recipes? Look no further than this mouthwatering Baked Tilapia with Veggies, Herbs, and Wine recipe.
Firstly, this recipe is easy to make and requires only minimal preparation time. Just slice some veggies, mix some herbs, and toss everything in a baking dish with the fish fillets. Pop it in the oven for 15 minutes and voila! A delicious and healthy meal is ready to serve.
Secondly, the combination of veggies and herbs gives this dish an incredibly fresh and vibrant taste. The yellow bell pepper brings a slight sweetness while the portabella mushrooms add a savory richness that pairs perfectly with the mild flavor of the tilapia. A touch of dried tarragon provides a slightly licorice-like aroma that will tantalize your taste buds.
But what really sets this recipe apart is the addition of dry sherry. It imbues the dish with a rich depth of flavor while perfectly balancing out any acidity from the lemon juice. And if wine isn’t your thing, no worries – you can easily substitute it with chicken or vegetable broth.
Plus, this recipe is very versatile – you can swap out the tilapia for other white fish like cod, sole or orange roughy. The dish can also be made ahead of time for meal prep or even doubled to serve a crowd.
Finally, let’s not forget about how healthy this dish is – low in calories but high in protein and vitamins from all those colorful veggies. And did we mention how satisfyingly filling it is?
In conclusion, Baked Tilapia with Veggies, Herbs, and Wine is one recipe you won’t regret trying. Simple yet bursting with flavors and nutrition, it’ll quickly become a staple in your cooking repertoire.
Ingredient List
To make this delicious dish, here are the ingredients you will need:
- 1 lb tilapia fillet (mild white fish, i.e., sole or orange roughy would also work)
- Salt and pepper
- 3 cloves garlic, finely chopped
- 2 green onions, sliced diagonally
- 1 yellow bell pepper, sliced
- 1 portabella mushroom, sliced
- 1 tablespoon olive oil
- ¼ cup dry sherry
- 1 teaspoon dried tarragon
- 1 teaspoon paprika
- Juice of 1 lemon
- Thinly sliced lemon (1)
For the vegetables:
- 3 cups broccoli florets
- 2 cups carrots, thinly sliced
- 1 yellow squash, sliced
- Salt and pepper
- Garlic herb seasoning
You can easily find these ingredients at any grocery store near you. So go ahead and grab them all to prepare this scrumptious dish!
The Recipe How-To
- Preheat oven to 400°F.
- Rub 4-6 tilapia fillets with mixture of 1 tablespoon olive oil, 1 tablespoon lemon juice, 1 teaspoon dried tarragon, 1 teaspoon paprika, salt and pepper. Spread some sliced green onions and thinly sliced garlic on top.
Tip: If you cannot find tilapia fillet, other mild white fish such as sole or orange roughy would also work.
- Arrange the seasoned fillets in a round baking dish or oven-safe pan that’s been lightly coated with oil.
- Combine 3 cups of broccoli florets, 2 cups of thinly sliced carrots, 1 yellow squash sliced, and 1 sliced yellow bell pepper in a separate bowl.
- Season the vegetables with a mixture of 2 tablespoons olive oil, 1 teaspoon dried tarragon, 2 cloves of garlic finely chopped, salt, and pepper.
Baking the Tilapia and Veggies
- Place the seasoned vegetables around the tilapia fillets.
- Bake for approximately 15 minutes until the fish is cooked through and flakes apart easily. Flip the tilapia once after around 8 minutes of baking to ensure even-cooking.
- Once done, remove from oven and let cool for a few minutes before serving.
Serving Baked Tilapia with Veggies
- Divide into portions on plates and serve hot garnished with fresh lemon wedges and fresh herbs such as parsley or chives
Pairing Baked Tilapia with Veggies
This type of preparation is versatile when it comes to wine pairings. A classic rule for pairing is “white wine with white fish”. A light white wine such as Sauvignon Blanc or Pinot Grigio complements the delicate flavors of baked tilapia and the veggies herbs wine combination. However, if you prefer a bolder taste, a dry sherry will make a more flavorful pairing.
Tip: This recipe can be made in advance for meal prep, simply store in the refrigerator for up to 3-4 days.
This also makes an excellent dish for larger groups with options for substitutions such as cod instead of tilapia or adding cream sauce. And since it’s all done on one sheet pan with parchment paper or foil, clean-up is a breeze!
Substitutions and Variations
If you don’t have all the ingredients on hand, don’t worry. There are plenty of substitutions and variations you can make to still enjoy this delicious baked tilapia with veggies, herbs, and wine recipe.
First off, if you don’t have dry sherry on hand, Marsala wine or white vermouth can be used as a substitute. For dried tarragon, you could use fresh tarragon or another herb such as rosemary or thyme. And if you don’t have paprika, chili powder can be used in its place.
If you’re not a fan of tilapia or you just can’t find it at your local supermarket, any mild white fish such as sole, orange roughy or cod would work perfectly in this recipe.
The vegetables used in this recipe are just a suggestion. You could add different veggies such as zucchini, green beans, or asparagus depending on what’s in season and what you have on hand. Just make sure they are thinly sliced so they cook evenly with the fish.
For those who want to try something different, adding a cream sauce to the dish when serving is a great option. Or why not try cooking the tilapia fillets whole with the veggies then serve it with lemon butter on top for a twist on this classic recipe?
No matter what substitutions or variations you make to this baked tilapia with veggies, herbs, and wine recipe, it’s bound to be a delicious meal that everyone will enjoy.
Serving and Pairing
Now that you have perfectly baked Tilapia with veggies, herbs, and wine, it’s time to talk about how to serve and pair them. This dish is incredibly versatile and pairs well with various sides and wines.
I suggest serving the Baked Tilapia with Veggies, Herbs, and Wine on a bed of fluffy couscous or wild rice pilaf. The nutty flavor of the grains perfectly complements the subtle sweetness of the Tilapia and the bold flavors of the herbs and veggies. If you are looking for a low-carb option, pair this baked fish with a simple side salad drizzled with lemon juice and olive oil.
When it comes to wine pairing, a dry white wine is the best choice for this recipe. A Chardonnay or Sauvignon Blanc would work splendidly. The citrus notes of these wines bring out the flavors of lemon and tarragon in the dish. However, if you are feeling adventurous, try a dry sherry to add another level of complexity to your meal.
Finally, let’s talk about dessert! To finish off your meal, a light fruit tart or sorbet would balance out the richness of the Tilapia dish beautifully. Alternatively, if you prefer something more decadent, a chocolate truffle or cream puff could be just what you need.
This Baked Tilapia with Veggies, Herbs, and Wine recipe is not only easy to make but also perfect for any occasion. With its fantastic flavor profile and versatile pairing options, it’s an excellent choice for a dinner party or casual weeknight meal.
Make-Ahead, Storing and Reheating
When it comes to make-ahead, storing and reheating, this Baked Tilapia with Veggies, Herbs, and Wine recipe is a winner. If you are planning on making this dish ahead of time, I recommend preparing all the ingredients and assembling them in a baking dish. But refrain from baking it just yet. Instead, cover it tightly with foil or plastic wrap and place it in the fridge for up to 24 hours.
When it’s time to bake, simply remove the dish from the refrigerator while you preheat your oven. This will ensure that everything is at room temperature before sliding it into the hot oven.
If you find yourself with leftovers, you can store them in an airtight container in the fridge for up to 3 days. The fish may be slightly drier after reheating, but fear not. Simply add a bit of lemon juice or white wine and reheat it gently in the oven for 10 minutes at 275°F.
Another option would be to repurpose your leftovers into a brand new meal! Flake leftover fish fillets and toss them into salads or pasta dishes. Or try flaking fish fillets for fish tacos!
Overall, this recipe is versatile when it comes to make-ahead options, storing and reheating methods. So feel free to take advantage of that flexibility to reduce food waste and enjoy easy-to-reheat meals throughout the week.
Tips for Perfect Results
To get the best results when making Baked Tilapia with Veggies, Herbs, and Wine Recipe, it’s essential to follow these tips:
1. Don’t Overcook the Tilapia
Overcooking the tilapia will result in dry and tough fish. We recommend using a meat thermometer to ensure that the thickest part of the fillet reaches 145°F. If you don’t have a meat thermometer, you can test if the tilapia is done by gently poking it with a fork. If the flesh flakes easily and looks opaque, it’s ready.
2. Cut Veggies Evenly
Chop your veggies into evenly sized pieces to ensure that they cook at the same rate. This will also give your dish an aesthetically pleasing appearance.
3. Use Fresh Herbs
Using fresh herbs will give your dish a bright, fragrant flavor that dried herbs can’t provide. You can use any variety that complements the flavors in the dish, but we recommend dill or parsley.
4. Choose Quality White Wine
The white wine in this recipe adds depth of flavor and acidity to cut through the richness of the fish and vegetables. Choose a dry white wine such as Chardonnay or Sauvignon Blanc to complement the dish.
5. Season Generously
Don’t be shy with seasoning! Salt and pepper are your friends in this recipe, and adding lemon juice will add brightness to your dish.
By following these tips, you’ll surely have a delicious Baked Tilapia with Veggies, Herbs, and Wine Recipe every time!
FAQ
As we wrap up this recipe, it’s important to address some of the questions you might have. In this section, I will respond to common inquiries about the preparation, cooking time, and the substitutions of the ingredients to make sure you have a clear understanding of everything involved in making baked tilapia with veggies, herbs, and wine.
What herbs are best for tilapia?
Enhance the flavor of your fish by adding a pinch of fresh parsley and dill, then bake it for approximately 15 minutes until it is fully cooked. Make this dish more appealing by serving it with lemon wedges on the side.
What veggies go best with tilapia?
Looking for a delectable side dish to go with tilapia? I have just the thing – my Perfect Oven Roasted Vegetables! Not in the mood for that? No worries, I have a variety of other vegetable recipes you can choose from based on what’s in season, including Brussels sprouts, cauliflower, broccoli, carrots, acorn squash, and corn.
At what temperature should I bake tilapia and for how long?
For optimal results, tilapia is best baked in the oven at a temperature of 400 degrees F. This cooking method ensures that your fish is cooked through, yet remains tender and flaky. It typically takes around 12-15 minutes to achieve the desired result, depending on the size of the dish.
Do you flip tilapia when baking?
It is unnecessary to turn over the tilapia during the baking process.
Bottom Line
In conclusion, this recipe for Baked Tilapia With Veggies, Herbs, and Wine is a delicious and healthy option for anyone looking to try new flavors and eat well. The combination of tilapia fillets with a variety of seasonal vegetables and aromatic herbs creates a truly satisfying meal that will leave you feeling nourished and satisfied.
What’s more, the addition of dry sherry or white wine adds depth and complexity to the dish, making it perfect for a special occasion or dinner party. And with its versatility in terms of substitutions and variations, you can easily adapt this recipe to suit your preferences or dietary needs.
Overall, I highly recommend giving this recipe a try. It’s easy to make, packed with flavor, and sure to become a staple in your meal prepping routine. So why not grab some tilapia fillets, veggies, herbs, and your favorite white wine – and get cooking!
Baked Tilapia With Veggies, Herbs, and Wine Recipe
Ingredients
- 1 lb tilapia fillet (any mild white fish, ie -- sole, orange roughy, would also work)
- 1 tablespoon olive oil
- 1 large portabella mushroom, diced (or 4 oz. mushrooms)
- 1/2 yellow bell pepper, chopped
- 3 green onions, chopped
- 1/4 teaspoon salt or 1/4 teaspoon salt substitute
- 1/4 teaspoon paprika
- 1/2-1 teaspoon dried tarragon, crumbled
- 3 -4 tablespoons dry sherry
Instructions
- Preheat oven to 450°F.
- Spray a baking dish (about 11"X7") and arrange filets in a single layer.
- Overlap slightly if necessary.
- Sprinkle with salt and paprika; Set aside.
- In a small skillet, heat olive oil; quickly saute portabello, green onion and yellow pepper, about 2-3 minutes.
- Add sherry and tarragon, and simmer 2-3 minutes more.
- If this mixture is very wet, simmer to reduce another minute or two.
- Spoon contents of skillet over fish.
- Bake@ 450F 20-30 minutes, depending on the thickness of your filets.
Add Your Own Notes
Nutrition
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