Oven Poached Tilapia and Broccoli

Savor the delicate flavors of this Oven Poached Tilapia and Broccoli—a healthy, one-dish meal that’s perfect for weeknight dinners or light meals. This easy recipe combines tender tilapia fillets and vibrant broccoli florets, oven-poached in a savory blend of chicken or vegetable stock, zesty lemon juice, and aromatic garlic. With just 10 minutes of prep and a simple cooking process, the dish delivers rich flavor while keeping things remarkably fuss-free. The poaching liquid ensures the fish remains juicy and the broccoli tender-crisp, creating a perfectly balanced entrée. Garnished with fresh parsley and optional red pepper flakes for a touch of heat, this meal is as nourishing as it is delicious. Serve it with a drizzle of the poaching liquid for an extra burst of flavor and a bright, wholesome finish!

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 4 cups Broccoli florets
• 1 cup Chicken or vegetable stock
• 2 tablespoons Olive oil
• 2 tablespoons Lemon juice
• 3 pieces Garlic cloves, minced
• 2 tablespoons Fresh parsley, chopped
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.25 teaspoon Red pepper flakes (optional)

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Lightly grease a large, oven-safe baking dish with 1 tablespoon of olive oil.

Step 3

Arrange the tilapia fillets in a single layer in the baking dish. Season them with 0.5 teaspoon of salt, 0.25 teaspoon of black pepper, and the optional red pepper flakes if desired.

Step 4

In a small mixing bowl, combine chicken or vegetable stock, lemon juice, minced garlic, and the remaining 1 tablespoon of olive oil. Stir well to create the poaching liquid.

Step 5

Pour the poaching liquid evenly over the tilapia fillets, ensuring the fillets are partially submerged.

Step 6

Scatter the broccoli florets around the tilapia in the baking dish, letting them soak slightly in the poaching liquid. Sprinkle the remaining 0.5 teaspoon of salt and 0.25 teaspoon of black pepper over the broccoli.

Step 7

Cover the baking dish tightly with aluminum foil to trap the steam.

Step 8

Place the dish in the preheated oven and bake for 18-20 minutes, or until the tilapia is opaque and flakes easily with a fork, and the broccoli is tender-crisp.

Step 9

Carefully remove the dish from the oven and discard the aluminum foil. Optional: garnish with fresh parsley for added brightness.

Step 10

Serve immediately, spooning some of the poaching liquid over the tilapia and broccoli for added flavor.

Nutrition Facts

Serving size	(1085.9g)

Amount per serving	% Daily Value*
Calories	896.8

Total Fat 39.5g	0%
Saturated Fat 8.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 228mg	0%
Sodium 3556.6mg	0%
Total Carbohydrate 24.6g	0%
Dietary Fiber 9.7g	0%
Total Sugars 5.7g
Protein 119.4g	0%

Vitamin D 0IU	0%
Calcium 265.0mg	0%
Iron 6.6mg	0%
Potassium 1723.1mg	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: 38.2%

Protein: 51.3%

Carbs: 10.6%