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Herby Baked Tilapia in a Wine Sauce
There are plenty of baked tilapia recipes to be found but this one is especially good. The garlic, wine, and herbs bring out the delicious muted tilapia flavor and the crème fraiche mixture makes a wonderful sauce. Instead of rice and a side salad, you might like to serve this baked tilapia recipe with boiled or sautéed potatoes.

When the tilapia is cooking, check it after twenty-five minutes because as soon as it flakes easily, it is cooked. Leaving it too long might turn it rubbery. This is a light yet creamy recipe which is ideal if you do not want a heavy meal or if you want to leave room for a wonderful homemade dessert. You can use flounder instead of tilapia in this recipe if you want.
Ingredients -
 
2 fresh tilapia, about 8-10 oz each, gutted and descaled
2 cloves garlic, chopped
¼ pint medium white wine
6 salad onions, diagonally sliced
4 tablespoons freshly chopped mixed herbs
½ oz butter
2 tablespoons crème fraiche
1 teaspoon corn flour, blended with some cold water
Salt and freshly ground black pepper
 
Preparation:
 

Preheat the oven to 350ºF. Place the tilapia in a lightly oiled ovenproof dish or roasting tin. Pour over the wine. Sprinkle over most of the herbs, the garlic and the salad onions. Season to taste. Place the butter on the fish. Cover with a sheet of lightly oiled tinfoil to seal in the fish.

Bake for 30 to 35 minutes.

Place the tilapia on a serving dish and keep it warm. Pour the juices in a pan, stir in the corn flour mixture and simmer for a couple of minutes. Stir in the crème fraiche, pour this over the fish and sprinkle on the rest of the herbs.

Serve immediately with rice and a side salad.

(Serves 4)
 

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Herby Baked Tilapia in a Wine Sauce
 
Nuttritional Info:
 
Calories (kcal): 271
% Calories from Fat: 30.7%
% Calories from Carbohydrates: 9.9%
% Calories from Protein: 59.4%
 
Per Serving Nutritional Information:
 
Total Fat (g): 9g 13%
Saturated Fat (g): 5g 23%
Monounsaturated Fat (g): 3g 13%
Polyunsaturated Fat (g): 1g 6%
Cholesterol (mg): 94mg 31%
Total Carbohydrate (g): 6g 2%
Dietary Fiber (g): 1g 4%
Protein (g): 38g 75%
Sodium (mg): 115mg 5%
Potassium (mg): 662mg 19%
Calcium (mg): 45mg 5%
Iron (mg): 1mg 8%
Zinc (mg): 1mg 4%
Vitamin C (mg): 4mg 7%
Vitamin A (i.u.): 228IU 5%
Vitamin A (r.e.): 54 1/2RE 5%
 

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