Poached tilapia and lemon-dill sauce with roasted root vegetables

More healthy eating to recover from the holidays – I’ve eaten too much and though I’m not where I was before the holidays, I still gained a couple pounds, so I’m looking to lose them.

Fish is good because it’s very healthy. I love poached fish because it always remains moist. I made this with roasted root vegetables.


2 tilapia filets
1 cup of no-salt vegetable broth
1/2 cup of vermouth or any dry white wine
1/2 carrot, cut into medallions
1/2 onion sliced into rings
1/2 parsnip, cut into medallions
1/2 shallot, chopped finely
2 cloves of garlic, chopped finely
6 whole peppercorns

In a sauce pan big enough to fit the fish, heat some oil over a high heat. Once the oil is shimmering, throw in the shallot and garlic, stirring, and cook for about 30 seconds. Throw in the carrot and parsnip and stir until the vegetables soften. Pour in the wine and stir, cooking, letting the liquid cook down, and add the broth and let it come to a boil, then lower the heat to low heat and let the broth bubble and simmer slowly. Throw in the whole peppercorns.

While the broth is simmering, prepare the root vegetables.

1/2 parsnip, sliced into 1/2″ medallions
1/2 carrot, sliced into 1/2″ medallions
2 potatoes, sliced into 1/2″ medallions
Dried Italian herbs
Olive oil

Preheat the oven to 400 degrees. Prepare a baking dish, lining it with foil and grease with cooking spray. In a mixing bowl, throw in the chopped vegetables. Drizzle a bit of oil, just enough to cover the pieces of root vegetables. Sprinkle the herbs and grind some pepper and mix with your hands, to ensure that each piece gets coated with oil and spices. Pour the vegetables onto the pan and spread into a single layer.

Throw into the oven and let it cook for about 25, 30 minutes. After 20 minutes, check on the vegetables – if you’re worried that the vegetables will burn, cover the pan and continue cooking. You’ll know when they’re done, if you can put a knife into the thickest part of the veggie and it slips in easily.

When you’re about 10 minutes away from taking the veggies out of the oven, carefully place the fish into the bubbling broth and let it poach – for about 5 to 10 minutes – taking care not to overcook or the fish will be dry and come apart. When the fish is done, fish it out (see what I did there?) and put them in some foil and tent it.

Now it’s time to make the lemon-dill sauce.

The reserved cooking liquid – you should have about 1/2 a cup – if you don’t, you can add water.
4 sprigs of dill – peel off the frilly fronds, and chop finely
1 lemon, cut in half
1 tbl of lemon zest
1 tbl of butter

Boil down the reserved cooking liquid in a pan over a high heat until it’s thick and syrupy. Throw in the butter and stir constantly – it’ll make a silky, creamy sauce. Throw in the zest and dill and stir constantly, until the sauce thickens and you can see the bottom of the pan if you run a wooden spoon through the sauce.

Plate the fish – taking care because it may flake easily. Spoon the sauce over the fish. Serve with the roasted root vegetables. Oh, and enjoy.











1 Comment

Filed under cooking, recipe

One response to “Poached tilapia and lemon-dill sauce with roasted root vegetables

  1. Pingback: Healthy Lemon Sole « Brooklyn Locavore

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