Baked Tilapia Rezept

Flaky, delicious baked tilapia fillets smothered in a creamy herb sauce. This easy recipe from the American Tilapia Association is ready in under an hour and perfect for a weeknight dinner. Impress your family with this restaurant-quality dish!

Vorbereitung 15 Min.

Kochzeit 35 Min.

Kalorien 242.5 kcal

Eiweiß 55g

Bewertung Sei der Erste

165

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Zutaten für Baked Tilapia

4 (6-ounce) tilapia fillets
1/2 cup chopped celery
1/2 cup chopped onion
1/2 cup chopped bell pepper
2 tablespoons butter
2 tablespoons all-purpose flour
1 teaspoon salt and 1/2 teaspoon black pepper
1 teaspoon dried tarragon
1 teaspoon dried basil
1 cup milk
1/2 cup shredded cheddar cheese

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Zubereitung von Baked Tilapia

Melt 2 tablespoons of butter in a medium saucepan over medium heat. Add 1/2 cup chopped celery, 1/2 cup chopped onion, and 1/2 cup chopped bell pepper. Cook until softened, about 5-7 minutes.
Stir in 2 tablespoons of all-purpose flour, 1 teaspoon salt, 1/2 teaspoon black pepper, 1 teaspoon dried tarragon, 1 teaspoon dried basil, and 1 cup milk. Whisk until smooth and creamy.
Bring the sauce to a simmer, stirring constantly, until it thickens slightly, about 2-3 minutes. Reduce heat to low.
Stir in 1/2 cup shredded cheddar cheese until melted and smooth. Avoid boiling the cheese to prevent stringiness.
Rinse 4 (6-ounce) tilapia fillets under cold water, pat dry with paper towels, and arrange in a single layer in a lightly greased 9x13 inch baking dish.
Pour the creamy herb sauce evenly over the tilapia fillets.
Bake in a preheated oven at 425°F (220°C) for 8-10 minutes, or until the fish is cooked through and flakes easily with a fork.

Nutrition Information (Approximate per serving)

Sodium

9 g

Sugar

Fat

35g

Carbs

Recipe Tags (Choose a tag and find related recipes!)

60 Minutes Or Less Time To Make Main Ingredient Preparation Seafood Fish Dietary Low Sodium High Protein Low Carb High In Something Low In Something Freshwater Fish Saltwater Fish Tilapia

Häufig gestellte Fragen

Wie lange dauert die Zubereitung von Baked Tilapia?

Baked Tilapia dauert insgesamt etwa 50 Minuten – ungefähr 15 Minuten Vorbereitung und 35 Minuten Kochzeit.

Wie viele Kalorien hat Baked Tilapia?

Baked Tilapia hat etwa 242.5 Kalorien pro Portion, mit ungefähr 55 g Eiweiß, 1 g Kohlenhydraten und 18 g Fett.

Welche Zutaten brauche ich für Baked Tilapia?

Die wichtigsten Zutaten für Baked Tilapia sind Tilapia Fillets, Celery, Onion, Sweet Red Pepper, Butter, Flour. Die vollständige Liste mit Mengenangaben findest du oben.