Baked Tilapia with White Wine and Herbs

Elevate your weeknight dinners with this elegant yet effortless Baked Tilapia with White Wine and Herbs. This light and flavorful dish features tender tilapia fillets brushed with a garlic and olive oil blend, infused with the delicate flavors of dry white wine, fresh parsley, and thyme. A splash of zesty lemon juice and a touch of butter lend the perfect balance of brightness and richness, making this baked tilapia irresistibly moist and flaky. With just 10 minutes of prep and a short bake time, this recipe is perfect for busy evenings while still sophisticated enough for entertaining. Serve it alongside roasted vegetables, a fluffy bed of rice, or a crisp green salad for a wholesome, restaurant-quality meal. Perfect for seafood lovers, this dish is a must-try!

Nutriscore Rating: 67/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 2 tablespoons Olive oil
• 3 cloves Garlic
• 1 cup Dry white wine
• 2 tablespoons Fresh parsley
• 1 teaspoon Fresh thyme
• 1 Lemon
• 1 teaspoon Salt
• 0.5 teaspoons Black pepper
• 2 tablespoons Butter

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Rinse the tilapia fillets under cold water and pat them dry with paper towels. Set aside.

Step 3

Peel and mince the garlic cloves. Roughly chop the parsley and thyme.

Step 4

In a small bowl, mix together the olive oil, minced garlic, salt, and black pepper.

Step 5

Brush both sides of the tilapia fillets with the olive oil mixture and place them in a baking dish large enough to hold them in a single layer.

Step 6

Pour the white wine around the fish in the baking dish.

Step 7

Sprinkle the chopped parsley and thyme evenly over the fillets.

Step 8

Cut the lemon in half. Slice one half into thin rounds and place them on top of the fillets. Juice the other half and drizzle it over the fish.

Step 9

Dot the fillets with small pats of butter (about 1/2 tablespoon per fillet) for added richness.

Step 10

Cover the baking dish with aluminum foil and bake for 15 minutes. Remove the foil and bake for an additional 5 minutes, or until the fish flakes easily with a fork and is opaque in the center.

Step 11

Remove from the oven and let rest for a minute. Serve hot with your favorite side dishes, such as roasted vegetables, rice, or a crisp green salad.

Nutrition Facts

Serving size	(774.8g)

Amount per serving	% Daily Value*
Calories	1203.0

Total Fat 62.1g	0%
Saturated Fat 21.2g	0%
Polyunsaturated Fat 3.4g
Cholesterol 293.8mg	0%
Sodium 2750.3mg	0%
Total Carbohydrate 15.3g	0%
Dietary Fiber 2.4g	0%
Total Sugars 4.0g
Protein 106.0g	0%

Vitamin D 4.5IU	0%
Calcium 113.5mg	0%
Iron 4.1mg	0%
Potassium 1886.2mg	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: 53.5%

Protein: 40.6%

Carbs: 5.9%