Oven-Poached Tilapia with Lemon, Coriander, and Tomato
Oven-Poached Tilapia with Lemon, Coriander, and Tomato features flaky white fish infused with a bright lemon tang and warm coriander notes, balanced by sweet, fresh tomato and herbal parsley. The clean, light flavors make it ideal for a weeknight dinner or a refreshing main course alongside simple sides like rice or steamed vegetables.
- Prep10 mins
- Cook20 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Oven-Poached Tilapia with Lemon, Coriander, and Tomato, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactPoor
- 39 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 44
- Heart Health
- 56
- Metabolic
- 11
- Digestive
- 21
- Inflammatory
- 55
- Performance
- 42
- General Wellness
- 1
Place the tilapia, lemon juice, coriander, and parsley in a bowl, then toss until the fillets are evenly coated. Refrigerate for at least 2 hours.
- 2
Preheat the oven to 350 degrees F (175 degrees C). Lightly grease a baking dish.
- 3
Arrange the fillets in the bottom of the prepared baking dish and top each with tomato. Drizzle the remaining marinade over the fillets. Cover with aluminum foil.
- 4
Bake in the preheated oven for 15 minutes. Remove the foil and bake uncovered for another 5 minutes.
- Calories 40.18 kcal Low Source 2%
- Protein 5.42 g Moderate 11%
- Carbohydrate 2.62 g 1%
- Total Fat 0.89 g Low Source 1%
- Saturated Fat 0.41 g Low Source 2%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 13.23 mg Low Source 4%
- Sodium 19.91 mg Low Source 1%
- Dietary Fiber 0.24 g Low Source 1%
- Total Sugars 1.55 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 21.49 mg Low Source 2%
- Iron 0.46 mg Low Source 3%
- Potassium 151.01 mg Low Source 3%
- Vitamin A 18.41 mcg Low Source 2%
- Vitamin C 4.37 mg Low Source 5%
- Vitamin D 0.88 mcg Low Source 4%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Tomatoes 🍅
About This Recipe
Oven Poached Tilapia with Lemon, Coriander, and Tomato is made with 5 ingredients and serves 4. It takes about 30 mins and is rated easy. Key ingredients include Dried Parsley, Ground Coriander, Lemon Juice, and Roma Tomato. Each serving provides about 40.18 kcal.
Recipe Questions
- What is Oven-Poached Tilapia with Lemon, Coriander, and Tomato made of?
- The main ingredients are Dried Parsley, Ground Coriander, Lemon Juice, Roma Tomato, Tilapia. The full list of 5 is above.
- How long does it take to make Oven-Poached Tilapia with Lemon, Coriander, and Tomato?
- About 30 mins in total: 10 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 40.18 kcal. The full nutrition breakdown is above.
- Is Oven-Poached Tilapia with Lemon, Coriander, and Tomato easy to make?
- This recipe is rated easy, with 5 ingredients and 4 steps.
- Is Oven-Poached Tilapia with Lemon, Coriander, and Tomato healthy?
- Oven-Poached Tilapia with Lemon, Coriander, and Tomato has an easyChef Pro health score of 45/100. Per serving, it provides 40.18 calories and 5.42 g of protein, or 11% of the Daily Value. It contains Citrus, Fish and Tomatoes, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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