Oven Poached Tilapia and Broccoli |
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Prep Time: 10 Minutes Cook Time: 20 Minutes |
Ready In: 30 Minutes Servings: 1 |
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This meal could be made with any mild tasting white fish. Broccoli is my choice, or any hard vegetable could be used. Cooking is a Creative Sport. This will make a nice meal for one person served with rice. Ingredients:
4 ounces tilapia fillets |
1 cup broccoli floret |
1/2 cup sliced onion |
1/2 fresh lemon, sliced thinly |
1/2 cup white wine |
1/2 teaspoon dill weed |
1/2 teaspoon black pepper or 1/2 teaspoon white pepper |
1/2 teaspoon salt |
Directions:
1. Place the sliced onions in the bottom of an oven proof dish.
2. Add the fish on top of the onions, and then the Dill, Pepper, and Salt.
3. Add the lemon on top of the fish, followed by the broccoli.
4. Pour in the white wine, cover.
5. Bake in a pre-heated 400 degree oven for 20 minutes, or until the internal temperature of the fish is 135 degrees.
6. Remove from the dish with a slotted spoon, discard the lemons, and serve.
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