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Recipe Tags: 30 Minutes Or Less Time To Make Course Main Ingredient Preparation For 1 Or 2 Healthy Main Dish Seafood Vegetables Oven Easy Low Fat Fish Dietary One Dish Meal Low Cholesterol Low Saturated Fat Low Calorie Low Carb Healthy 2 Low In Something Freshwater Fish Tilapia Broccoli Equipment Number Of Servings

Oven Poached Tilapia And Broccoli

This meal could be made with any mild tasting white fish. Broccoli is my choice, or any hard vegetable" could be used. Cooking is a creative sport. This will make a nice meal for one person served with rice."

Steps

Place the sliced onions in the bottom of an oven proof dish.
Add the fish on top of the onions , and then the dill , pepper , and salt.
Add the lemon on top of the fish , followed by the broccoli.
Pour in the white wine , cover.
Bake in a pre-heated 400 degree oven for 20 minutes , or until the internal temperature of the fish is 135 degrees.
Remove from the dish with a slotted spoon , discard the lemons , and serve.

Ingredients

tilapia fillets, broccoli floret, onion, fresh lemon, white wine, dill weed, black pepper, salt