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Baked Tilapia With Veggies Herbs And Wine Recipe

A delightful and healthy baked tilapia recipe, ready in under an hour! This low-fat, flavorful dish features succulent tilapia fillets baked to perfection with a vibrant medley of sautéed portabello mushrooms, green onions, and bell peppers, enhanced by fragrant sherry and tarragon. Easy to follow instructions make it perfect for a weeknight dinner.

Prep Time 15 mins
Cook Time 40 mins
Calories 403.6 kcal
Protein 95g
Rating 4.6 (13 Reviews)
Baked Tilapia With Veggies Herbs And Wine 78

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Recipe Author

Chef Forktionary, author of this recipe

Passionate home cook & Forktionary contributor.

Ingredients for Baked Tilapia With Veggies Herbs And Wine

  • Tilapia Fillet
  • 1 tablespoon Olive oil
  • Portabella Mushroom
  • Yellow Bell Pepper
  • Green Onions
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Paprika
  • Dried Tarragon
  • Dry Sherry

How to Make Baked Tilapia With Veggies Herbs And Wine

  1. Preheat oven to 450°F (232°C).
  2. Spray a 9x13 inch baking dish with cooking spray and arrange tilapia filets in a single layer. Overlap slightly if necessary.
  3. Sprinkle tilapia with 1/2 teaspoon salt and 1/4 teaspoon paprika.
  4. Set aside.
  5. In a small skillet, heat 1 tablespoon olive oil over medium heat.
  6. Add 1 cup sliced portabello mushrooms, 1/4 cup sliced green onions, and 1/2 cup sliced yellow bell pepper. Sauté for 2-3 minutes, until slightly softened.
  7. Pour in 1/4 cup dry sherry and 1 teaspoon dried tarragon. Simmer for 2-3 minutes, until the liquid slightly reduces.
  8. If the mixture is too wet, simmer for another 1-2 minutes to reduce further.
  9. Spoon the vegetable mixture evenly over the tilapia filets in the baking dish.
  10. Bake at 450°F (232°C) for 20-30 minutes, or until the tilapia is cooked through and flakes easily with a fork. Cooking time will depend on the thickness of your filets.

Chef's Tip for Extra Flavor

Chef's secret: layers of flavor make a dish truly memorable! Consider what a little extra something could bring – perhaps a touch of acidity like a good vinegar or citrus zest, a hint of smokiness from paprika, a bit of umami from mushrooms or soy sauce, or a sprinkle of toasted nuts for texture. Experiment and taste as you go!

Nutrition Information (Approximate per serving)

Sodium

17 g

Sugar

8g

Fat

11g

Carbs

3g

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Main Courses Main Dish / Dinner Seafood Mushroom Recipes European Mediterranean American Healthy Gluten Free Summer Recipes Baking 30 Minutes Or Less

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

60 Minutes Or Less Time To Make Course Main Ingredient Preparation Occasion For 1 Or 2 Healthy Very Low Carbs Main Dish Seafood Oven Easy Dinner Party Low Fat Fish Stove Top Dietary Low Sodium Low Saturated Fat Low Calorie Low Carb Low In Something Freshwater Fish Tilapia Taste Mood Savory Equipment Number Of Servings