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Lilly’s Table

 
 
French bread
Roasted Beet & Blue Cheese Salad
© Lillys-Table.com Photo of Caper-Dill Poached Tilapia
 

Tags: Dairy Free Gluten-Free Low-Glycemic Nut Free

  • Hard
  • Medium
  • Easy

Prep
Difficulty
Easy

15 mins

Time
Estimate
15 mins

Icon Heart Healthy

Gluten
Free?
Yes

Winter

Typical
Season
Winter

Nutrition Info

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Protein

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Carbs

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Fats

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Vegetables

Recipe Detail

Winter

Caper-Dill Poached Tilapia

from Caper Dill Tilapia with Roasted Beet & Blue Cheese Salad, the Week of March 16, 2014.
View the previous or next recipe for this meal.

Tilapia is poached in a delicious white wine, select one you would enjoy drinking. This fish comes together quickly without necessarily needing to use a cutting board.

Ingredients

  • 4 tilapia fillets
  • ½ teaspoon salt, more as needed
  • ¼ teaspoon black pepper
  • 2 cloves garlic, finely minced or crushed
  • 1 cup white wine, delicious for drinking too
  • 2 teaspoons capers
  • 1 teaspoon dill, dried
  • 1 teaspoon olive oil

Serving Size: 2 People

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Preparation Instructions

Preheat the oven to 425.

Arrange the tilapia, or other white fish, in a small baking dish where the fillets are snug, but not overlapping.

Season the pieces with salt and pepper. Pour in the white wine, crushed garlic, capers, dill, and olive oil. Add a bit more wine until the fillets are almost covered.

Bake for 6-9 minutes until lightly firm to the touch in the center or it flakes easily with a fork.

Serve the fillets with a nice scoop of capers and wine sauce.