Baked Tilapia Fillets with Light French Onion Sauce

Elevate your weeknight dinners with this elegant yet easy recipe for Baked Tilapia Fillets with Light French Onion Sauce. Tender, flaky tilapia fillets are oven-baked to perfection with a simple seasoning of olive oil, salt, and pepper, ensuring a healthy and flavorful base. The star of the dish is the luxurious French onion sauce, made from sweet caramelized onions, garlic, fresh thyme, and a splash of tangy lemon juice, all simmered to create a delicate, savory glaze. This recipe combines simplicity and sophistication, making it ideal for both busy weeknights and special occasions. Serve it with a side of roasted vegetables or fluffy rice, and garnish with fresh parsley for a restaurant-quality meal in just under an hour. Perfect for seafood lovers looking for a refined, flavorful entree, this dish is sure to impress!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 2 tablespoons Olive oil
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 large Sweet onion
• 2 tablespoons Unsalted butter
• 3 cloves Garlic
• 1 cup Low-sodium chicken stock
• 1 teaspoon Fresh thyme
• 1 teaspoon All-purpose flour
• 2 tablespoons Lemon juice
• 2 tablespoons Fresh parsley

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Lightly grease a baking dish with 1 tablespoon of olive oil.

Step 3

Pat the tilapia fillets dry with paper towels and season both sides with salt and black pepper.

Step 4

Place the fillets in the prepared baking dish and drizzle with the remaining tablespoon of olive oil.

Step 5

Bake the tilapia in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork.

Step 6

While the fish is baking, peel and thinly slice the sweet onions.

Step 7

Melt the butter in a large skillet over medium heat.

Step 8

Add the sliced onions to the skillet and sauté for 8-10 minutes, stirring occasionally, until they are caramelized and golden brown.

Step 9

Mince the garlic cloves and add them to the skillet. Cook for 1-2 minutes, until fragrant.

Step 10

Sprinkle the flour over the onions and stir to combine. Cook for 1 minute to eliminate the raw flour taste.

Step 11

Slowly add the chicken stock to the skillet, stirring constantly to create a smooth sauce.

Step 12

Add the fresh thyme to the skillet and let the sauce simmer for 5-7 minutes, reducing slightly.

Step 13

Stir in the lemon juice and adjust the seasoning with more salt or pepper, if needed.

Step 14

Once the tilapia is baked, transfer it to a serving plate and spoon the French onion sauce over the top.

Step 15

Garnish with freshly chopped parsley before serving and enjoy your Baked Tilapia Fillets with Light French Onion Sauce!

Nutrition Facts

Serving size	(1043.8g)

Amount per serving	% Daily Value*
Calories	1129.1

Total Fat 63.8g	0%
Saturated Fat 22.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 290mg	0%
Sodium 2745.5mg	0%
Total Carbohydrate 35.3g	0%
Dietary Fiber 5.8g	0%
Total Sugars 14.0g
Protein 109.2g	0%

Vitamin D 0IU	0%
Calcium 149.6mg	0%
Iron 4.0mg	0%
Potassium 2127.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 49.8%

Protein: 37.9%

Carbs: 12.3%