Poached Tilapia
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
3 Tilapia Filets (4 oz each)1 can Chicken Broth3 chopped green onions1 tbsp finely chopped Garlic2 tsp onion powder1 tsp ground Cayenne Pepper1 tbsp butter or 1 tbsp olive oilSalt and Pepper to taste
1. Saute the green onions in the butter or olive oil.
2. Add the Garlic, Onion Powder, Cayenne Pepper, salt and pepper.
3. Add the Chicken broth and let it simmer for about 3 minutes
4. Add the filets one at a time and simmer for 3-5 minutes. Watch the fish and when it is opaque it is done.
5. Serve immediately
Number of Servings: 3
Recipe submitted by SparkPeople user GBETHPOWERS.
2. Add the Garlic, Onion Powder, Cayenne Pepper, salt and pepper.
3. Add the Chicken broth and let it simmer for about 3 minutes
4. Add the filets one at a time and simmer for 3-5 minutes. Watch the fish and when it is opaque it is done.
5. Serve immediately
Number of Servings: 3
Recipe submitted by SparkPeople user GBETHPOWERS.
Nutritional Info Amount Per Serving
- Calories: 182.4
- Total Fat: 6.1 g
- Cholesterol: 66.2 mg
- Sodium: 709.1 mg
- Total Carbs: 5.0 g
- Dietary Fiber: 1.0 g
- Protein: 26.4 g
Member Reviews
-
DAWNLWILLIAMS
I followed the recipe exactly, though I was a little worried about the amount of cayenne. My fish broke up a bit, but I went with it and served it piled up on a platter, family style. It turned out to be so very easy & delicious. It was NOT overly spicy, even my picky six year old ate it! - 2/2/12
-
CYNDIDAVISUSA
This was awesome. My subs were just easy cheats, so didn't change it hugely. I used 4 filets & no oil or butter...I also used chives, low sodium broth & a mixed garlic herb no salt seasoning and half the cayenne. BUT...it was awesome! I think you could use any alternate liquid & seasoning - great! - 2/3/11