This is the main content.
Sweet Onion-Glazed Tilapia
Recipes
Sweet Onion-Glazed Tilapia
4 servings
30 minutes total

Ingredients

  • 4 (6 oz) tilapia fillets (about 1 ½ lb)
  • 1 teaspoon + 1 tablespoon canola oil
  • ½ teaspoon kosher salt
  • ⅛ teaspoon pepper
  • 10 oz diced frozen onions
  • 1 teaspoon browning sauce
  • 2 tablespoons brown sugar
  • 1 tablespoon balsamic vinegar

Steps

    1. Thaw fish, if needed. Preheat oven to 425°F. Coat baking sheet with 1 teaspoon oil. Season fish with salt and pepper; place on baking sheet and set aside (wash hands).
    2. Preheat large sauté pan on medium-high 2–3 minutes. Place remaining 1 tablespoon oil in pan; swirl to coat. Add onions; cover and cook 6 minutes, stirring occasionally, until tender.
    3. Stir in browning sauce and brown sugar; cook (uncovered) 6 minutes, stirring often, until flavors are blended.
    4. Add vinegar and cook 1–2 minutes, stirring occasionally. Divide onion mixture evenly over fish. Bake 10–12 minutes until center of fillets flake easily and are 145°F. Serve.
    Note: Always check fish for bones.

Amount per ¼ recipe serving: Calories 230, Total Fat 8g, Sat Fat 1.5g, Trans Fat 0g, Chol 65mg, Sodium 320mg, Total Carb 10g, Fiber 1g, Sugars 7g, Protein 30g, Calc 2%, Vitamin A 0%, Vitamin C 0%, Iron 6%