Tasty Plate: Oven-Poached Tilapia

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Poached tilapia with a baked-in sauce serves up happiness!


  • Vegetable oil spray
  • 1 cup sliced carrots
  • 1 cup sliced leeks or onions
  • 2 cups fresh kale
  • 1 cup sliced mushrooms
  • 1/4 cup dry white wine or chicken broth
  • 1 tsp butter
  • 8 ounces tilapia (2 4-ounce fillets)


Sauté the carrots, leeks, and mushrooms in a large oven-proof skillet over medium heat with the vegetable oil spray for two minutes. Add the kale, wine, butter, and tilapia. Season with salt and pepper.

Bake at 350 for 15 minutes or until the fish is done.

Serve the fish on top of the vegetables. Each serving is one fillet of fish atop two cups of vegetables.

Nutrition Information:

Serves 2. Each single serving contains 412 calories, 5 g fat, 2 g saturated fat, 0 g trans fat, 151 mg cholesterol, 267 mg sodium, 21 g carbohydrate, 4 g fiber, 6 g sugars, and 65 g protein. Each serving also has 428% DV vitamin A, 155% vitamin C, 19% calcium, and 22% iron.

Chef’s Tip:

To make each plate of fish extra pretty, drizzle the top with balsamic vinegar glaze.

Printable Handout: Tilapia Poached Handout

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