Effie's Food Corner

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Baked Tilapia Provençale April 11, 2011

This is a delicious and healthy meal that is both easy and quick to prepare…It will look like you spent all day in the kitchen, but in reality, it only takes 20-30 minutes to prepare and then the oven will do the rest of the work! 🙂

(4 servings)


Ingredients:

4 skinless, boneless tilapia fillets (150 g/5 oz each)
2-3 cloves of garlic (grated)
1 tbsp fresh or frozen basil (finely chopped)
1 tsp fresh or frozen oregano (finely chopped)
1 tsp fresh or frozen thyme (finely chopped)
1 tsp fresh or frozen rosmary (finely chopped)
1.5-2 tbsp olive oil
juice and zest of half a lemon
1 tsp salt
0.5 tsp black pepper


Oven roasted zucchini:

2 medium sized zucchini (cut into wedges)
1 tsp salt
0.5 tsp black pepper
1 tbsp olive oil


1. Preheat oven to 200 C (390 F).
2. Put the zucchini wedges in a baking dish, drizzle olive oil over them and season with salt and pepper.
3. Bake for 30 minutes or until tender and golden brown.
4. Coat the bottom of a baking dish with a thin layer of olive oil and place fillets in it.
5. Mix grated garlic, olive oil, herbs, lemon zest and juice, salt and pepper in a bowl.
6. Spread the mixture evenly on top of each fillet and bake for 20 minutes or until fish is flaky.
7. Serve with lemon wedges/slices, roasted zucchini and/or wild rice.


(Tip: You can substitute the tilapia with other fish, such as sole, cod, salmon, etc.)

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2 Responses to “Baked Tilapia Provençale”

  1. Looks wonderful, such a versatile fish as well. 🙂

    “Cinnamon bites and kisses simultaneously.”
    -Vanna Bonta

    Like


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