Baked Tilapia Recette

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!

Préparation 15 min

Cuisson 35 min

Calories 242.5 kcal

Protéines 55g

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L'équipe cuisine de Forktionary

Adaptée de Food.com, puis testée et standardisée par Forktionary.

Ingrédients pour 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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Comment préparer 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

Questions fréquentes

Combien de temps faut-il pour préparer Baked Tilapia ?

Baked Tilapia prend environ 50 minutes du début à la fin — environ 15 minutes de préparation et 35 minutes de cuisson.

Combien de calories contient Baked Tilapia ?

Baked Tilapia contient environ 242.5 calories par portion, avec environ 55 g de protéines, 1 g de glucides et 18 g de lipides.

De quels ingrédients ai-je besoin pour Baked Tilapia ?

Les principaux ingrédients de Baked Tilapia sont Tilapia Fillets, Celery, Onion, Sweet Red Pepper, Butter, Flour. Consultez la liste complète avec les quantités ci-dessus.