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Baked Tilapia with Whole Spices















Low Cholesterol, Trans-fat Free, Low Carb


10 ml peanut oil
1 medium carrots
peeled, cut into 4inch sticks
4 each scallions, spring or green onions
cut into 3 inch sections
8 each ginger slices
quarter sized
5 ml allspice
3 each anise pods
star, broken up
2.5 ml peppercorns
2 small green chili peppers
dried, any loose seeds removed
2 each tilapia
cleaned and scaled, 2 pounds each
1 x salt
45 ml white wine
118 ml fish stock
15 ml butter


This will work with other whole lean fish, including small rockfish or farmed striped bass, and cuts or 'roasts' of halibut or pink salmon.

Adjust the cooking time according to the thickness and density of the fish.

Preheat oven to 400℉ (200℃).

Rub a baking dish well with the oil, add the vegetables and whole spices, and toss to coat them lightly with oil.

Arrange in an even layer.

Rinse the fish well inside and out, pat dry, season lightly with salt, and place on top of the vegetables.

Add the wine and 3 tablespoons of the stock.

Make a loose tent of foil over the tail of the fish and place in the oven.

Bake, rotating the pan once halfway through the cooking time, until a skewer easily enters the thickest part of the fish, 25 to 30 minutes.

If you have an instant-reading thermometer, it should read 145 degrees F to 150 degrees F. in the center near the bone.

Transfer the fish to a warm serving platter.

Strain the contents of the baking dish into a small saucepan; discard the spices and vegetables.

Add the remaining stock, bring to a boil and reduce by a third.

Taste for seasoning and adjust if necessary.

Swirl in the butter if desired and pour over and around the fish on the platter.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 122g (4.3 oz)
Amount per Serving
Calories 12141% of calories from fat
 % Daily Value *
Total Fat 6g 9%
Saturated Fat 2g 11%
Trans Fat 0g
Cholesterol 8mg 3%
Sodium 409mg 17%
Total Carbohydrate 3g 3%
Dietary Fiber 2g 8%
Sugars g
Protein 3g
Vitamin A 58% Vitamin C 46%
Calcium 6% Iron 8%
* based on a 2,000 calorie diet How is this calculated?


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