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Fennel and Coriander Crusted Tilapia

December 2, 2014 by Maggie Jones 1 Comment

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Fennel Coriander Tilapia

Baked fish is one of the simplest, healthiest dishes we have around here. I love this recipe because it takes fewer than 15 minutes using my toaster oven and has virtually no clean-up – I just recycle the foil that lined the baking sheet.

Cook up a vegetable side while the fish is baking – we adore this with sauteed Brussels sprouts – and you can have a gluten-free, sub-250-calorie dinner on the table in under 20 minutes.

Fennel and Coriander Crusted Tilapia

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Yield: 4 servings

Serving Size: 1 filet

Calories per serving: 143

Fat per serving: 1.8g

Fennel and Coriander Crusted Tilapia

Ingredients

  • 4 6-oz filets or tilapia, sole or other flaky white fish
  • 1 tsp whole fennel seed
  • 1 tsp whole coriander seed
  • olive oil spray (I use my misto)
  • salt and freshly ground black pepper to taste

Instructions

Preheat oven to 400F

Using a spice grinder or mortal and pestle, coarsely grind fennel and coriander.

Spray fish with olive oil and sprinkle each filet with one quarter of spice mix. Season with salt and pepper.

Place on a foil-lined baking sheet and bake until fish is just cooked through and beginning to flake, about 8-12 minutes depending on thickness.

Nutritional Information

Calories 143
Total Fat 1.8g
Saturated Fat 0.7g
Trans Fat 0.0g
Cholesterol 83mg
Sodium 61mg
Potassium 9mg
Total Carbohydrates 0.3g
Protein 31.7g
Weight Watchers Points: 3
PointsPlus: 3

3.1
https://www.homesweetjones.com/2014/12/fennel-coriander-crusted-tilapia/

Fennel Coriander Fish

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Filed Under: Entrees: Fish and Seafood, Recipes Tagged With: 40 Minutes or Less, Cheap Eats, Gluten Free, Low Calorie, Low Fat, Paleo

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  1. Fennel - Dietitian without Borders says:
    January 13, 2015 at 2:12 pm

    […] Fennel & coriander crusted tilapia (fish) – Home Sweet Jones […]

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