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Healthy and Delicious – A Recipe for Poached Tilapia

Are you looking for a healthy and delicious meal that's easy to prepare? Look no further than this recipe for poached tilapia! Not only is tilapia a great source of protein, but it's also low in calories and fat. And when poached with flavorful herbs and spices, it becomes a dish that's both nutritious and satisfying. The best part? This recipe is a breeze to make, so you can have a healthy and delicious meal on the table in no time. Whether you're cooking for yourself or your family, this poached tilapia recipe is sure to become a favorite. So grab your apron and let's get cooking!

Health Benefits of Tilapia

Before we dive into the recipe, let's take a moment to talk about the health benefits of tilapia. This fish is a great source of lean protein, which is important for building and repairing muscle tissue. It's also low in calories and fat, making it an ideal choice for anyone looking to maintain a healthy weight. In fact, a 3-ounce serving of tilapia contains just 110 calories and 2 grams of fat.

But that's not all. Tilapia is also a good source of omega-3 fatty acids, which are essential for heart health. These healthy fats can help lower cholesterol levels and reduce the risk of heart disease. Additionally, tilapia is rich in vitamins and minerals like vitamin B12, selenium, and phosphorus, which are important for overall health and wellbeing.

So not only is tilapia delicious, but it's also incredibly healthy. Now, let's get to the recipe!

Ingredients

- 4 tilapia fillets - 4 cups of water - 1 lemon, sliced into rounds - 2 garlic cloves, crushed - 1 tablespoon of fresh ginger, grated - 1 tablespoon of black peppercorns - 1 tablespoon of coriander seeds - 1 bay leaf - Salt, to taste

Instructions

1. In a large pot, bring the water to a simmer. Add the lemon slices, garlic, ginger, peppercorns, coriander seeds, bay leaf, and a pinch of salt.

2. Gently place the tilapia fillets into the pot and cover with a lid. Poach the fish for 10-12 minutes, or until it is fully cooked and flakes easily with a fork.

3. Once the fish is cooked, carefully remove the fillets from the pot with a slotted spoon.

4. Serve the poached tilapia hot with your favorite vegetables or side dishes.

Tips and Variations

- You can also add other herbs and spices to the poaching liquid, such as thyme, rosemary, or fennel seeds, depending on your taste preferences.

- If you don't have fresh ginger, you can use ground ginger instead. Just use half a teaspoon of ground ginger for every tablespoon of fresh ginger called for in the recipe.

- To add some extra flavor to the fish, you can top it with a simple sauce made from lemon juice, olive oil, and chopped herbs like parsley or cilantro.

- If you're serving this dish to a crowd, you can easily double or triple the recipe to make more servings.

Conclusion

This recipe for poached tilapia is a delicious and healthy way to enjoy this versatile fish. With just a few simple ingredients and some easy-to-follow instructions, you can have a nutritious and satisfying meal on the table in no time. The poaching liquid infuses the fish with flavor and keeps it moist and tender, making this recipe a great option for anyone who wants to eat healthy without sacrificing taste. So the next time you're looking for a quick and easy meal, give this recipe a try. We guarantee you won't be disappointed!

Poached Lemon and Garlic Meal Ideas
Oven Poached Tilapia and Broccoli

You can never have too many main course recipes, so give Oven Poached Tilapian and Broccoli a try. Watching your figure? This caveman, gluten free, dairy free, and primal recipe has 288 calories, 27g of protein, and 3g of fat per serving. This recipe serves 1 and costs $4.3 per serving. 4 people have tried and liked this recipe. Head to the store and pick up onion, broccoli floret, dill weed, and a few other things to make it today. To use up the onion you could follow this main course with the Candy Corn Cupcakes as a dessert. From preparation to the plate, this recipe takes around 30 minutes. All things considered, we decided this recipe deserves a spoonacular score of 82%. This score is spectacular. Try Lemongrass Poached Tilapia with Baby Bok Choy, Crunchy Oven Fried Tilapia, and Oven Baked Tortilla-Crusted Tilapia for similar recipes.

Baked and Poached Tilapia

Need a caveman, gluten free, dairy free, and primal main course? Baked and Poached Tilapia could be a tremendous recipe to try. For $2.18 per serving, this recipe covers 12% of your daily requirements of vitamins and minerals. This recipe makes 4 servings with 115 calories, 23g of protein, and 2g of fat each. From preparation to the plate, this recipe takes roughly 2 hours and 30 minutes. 1 person has tried and liked this recipe. If you have parsley, fillets tilapia, lemon juice, and a few other ingredients on hand, you can make it. To use up the lemon juice you could follow this main course with the Lemon Shortbread Cookies with Lemon Icing {A Tribute to Aunt Roxanne} as a dessert. It is brought to you by Allrecipes. With a spoonacular score of 78%, this dish is pretty good. Similar recipes are Oven Poached Tilapian and Broccoli, Lemongrass Poached Tilapia with Baby Bok Choy, and Baked Tilapia.

Oven Poached Tilapia And Broccoli

Oven Poached Tilapian And Broccoli requires roughly 30 minutes from start to finish. This caveman, gluten free, dairy free, and primal recipe serves 1 and costs $4.3 per serving. This main course has 288 calories, 27g of protein, and 3g of fat per serving. 1 person has made this recipe and would make it again. If you have pepper, broccoli floret, dill weed, and a few other ingredients on hand, you can make it. To use up the white wine you could follow this main course with the White Wine Frozen Yogurt as a dessert. It is brought to you by Recipezaar. With a spoonacular score of 74%, this dish is pretty good. Try Oven Poached Tilapian and Broccoli, Lemongrass Poached Tilapia with Baby Bok Choy, and Crunchy Oven Fried Tilapia for similar recipes.

Salt-Crusted Tilapia with Lemongrass

Salt-Crusted Tilapia with Lemongrass could be just the gluten free, dairy free, fodmap friendly, and pescatarian recipe you've been looking for. For $8.43 per serving, you get a main course that serves 8. One portion of this dish contains approximately 91g of protein, 8g of fat, and a total of 440 calories. 1 person were impressed by this recipe. If you have tilapia, slurry made, lemongrass stalks, and a few other ingredients on hand, you can make it. It is brought to you by Food and Wine. With a spoonacular score of 77%, this dish is solid. Users who liked this recipe also liked Lemongrass Poached Tilapia with Baby Bok Choy, Tilapia Pockets with Cilantro-Lemongrass Mojo, and Sip’s Ginger, Lemongrass & Cilantro Crusted Snapper.

Udon Noodles with Miso Poached Tilapia

Need a dairy free and pescatarian main course? Udon Noodles with Miso Poached Tilapia could be an excellent recipe to try. One serving contains 536 calories, 39g of protein, and 5g of fat. For $5.99 per serving, this recipe covers 18% of your daily requirements of vitamins and minerals. This recipe serves 4. If you have scallions, udon noodles, soy sauce, and a few other ingredients on hand, you can make it. 3 people found this recipe to be tasty and satisfying. It is brought to you by Foodnetwork. From preparation to the plate, this recipe takes around 40 minutes. All things considered, we decided this recipe deserves a spoonacular score of 54%. This score is pretty good. Try Udon Miso Noodle Soup, Udon Miso Noodle Soup, and Vegetables & Udon in Chicken - Miso Broth for similar recipes.

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