Poached Tilapia and Vegetables

Poached Tilapia and Vegetables
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This healthy Poached Tilapia with veggies is a perfect healthy dinner that will come together in a few minutes. Feel free to substitute your favorite, in-season veggies and even experiement with different kinds of white fish.


  • 4 carrots, peeled and chopped into 1-inch chunks
  • 1 medium red onion, cut into wedges
  • 2 medium tomatoes, cut into large chunks
  • 1 pound tilapia fillets
  • 1 cup dry white wine
  • Sea salt
  • Fresh cracked pepper
  • Fresh rosemary


  1. Preheat oven to 375 degrees F.
  2. In a large casserole dish, layer carrots, onion, tomatoes, and tilapia; pour wine over and sprinkle with salt, pepper, and rosemary; cover and place in preheated oven; cook for 20 to 30 minutes, until fish is cooked through.
  3. Serve with rice or rice noodles.