Poached Tilapia

4.3 of 5 (3)
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Nutritional Info
  • Servings Per Recipe: 3
  • 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

View full nutritional breakdown of Poached Tilapia calories by ingredient
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Because of the poaching I have learned to enjoy fish without frying it. Because of the poaching I have learned to enjoy fish without frying it.
Number of Servings: 3


    3 Tilapia Filets (4 oz each)
    1 can Chicken Broth
    3 chopped green onions
    1 tbsp finely chopped Garlic
    2 tsp onion powder
    1 tsp ground Cayenne Pepper
    1 tbsp butter or 1 tbsp olive oil
    Salt 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.

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Member Ratings For This Recipe

  • 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

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  • Very tasty...Eating fish prepared the "healthy way" never tasted so good. I skipped the cayenne pepper and used low-sodium chicken broth. - 3/9/11

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
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