This lean, delicious tilapia is a snap to prepare and bake. The fish is served with a tasty green onion and cilantro cream sauce.
A serving of fish, according to the American Heart Association, is about the size of a checkbook, or about 3.5 ounces cooked. They recommend two servings of fish a week. Tilapia is not only mild and budget-friendly, it's low in mercury.
- 1 1/4 to 1 1/2 pounds tilapia fillets
- 1 tablespoon melted butter
- Salt and pepper
- 1 tablespoon olive oil
- 1 clove garlic, finely minced
- 2 green onions, thinly sliced
- 1 cup heavy cream
- 1/4 cup chopped fresh cilantro
- 1 tablespoon lime juice
- Salt and freshly ground black pepper, to taste
Heat the oven to 375° F (190° C/Gas 5).
Line a baking pan with foil; spray with nonstick cooking spray.
Brush the tilapia fillets lightly with butter and arrange in the prepared pan. Sprinkle the fillets lightly with salt and pepper.
Bake the fish for about 20 minutes, or until the tilapia is cooked through and flakes easily with a fork.
Meanwhile, heat the olive oil in a small saucepan over medium heat; sauté the garlic and onion for 1 to 2 minutes.
Add the heavy cream and bring to a simmer. Simmer for about 3 to 4 minutes to reduce slightly. Stir in the fresh chopped cilantro, lime juice, and salt and pepper to taste. Simmer for about 1 minute longer.
Drizzle some of the sauce over each serving of fish.
Tips and Variations
- If you aren't a fan of cilantro, use chopped fresh parsley in the recipe.
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