Roasted Tilapia with Fennel
Prep
15 mins
Cook
25 mins
Servings
4
Difficulty
Easy
This roasted tilapia with fennel has become one of my go to weeknight dinners because it comes together in just 40 minutes from start to table. The delicate white fish pairs beautifully with the subtle anise flavor of fennel, which is packed with fiber and helps support digestion. What I love most is how simple it is to pull off something that tastes restaurant quality without breaking the bank or spending hours in the kitchen. The lemon and fresh thyme brighten everything up, and your kitchen will smell absolutely incredible while it's roasting.
Ella x
Ingredients
- 4tilapia fillets(6 oz each)
- 2fennel bulb(thinly sliced)
- 4 tablespoonsextra virgin olive oil
- 1lemon(sliced into rounds)
- 3garlic cloves(minced)
- 237 mlwhite wine
- 4 sprigsfresh thyme
- 1 teaspoonsea salt
- 1 teaspoonblack pepper
- 1 teaspoonfennel seeds(toasted)
- 2 tablespoonsfresh parsley(chopped)
- 2 tablespoonsbutter
Detail level
Instructions
- 1
Preheat your oven to 400°F. Arrange the sliced fennel in a single layer on a large baking sheet, drizzle with 2 tablespoons of olive oil, season with half the salt and pepper, and roast for 10 minutes until starting to soften.
Tip: Toast the fennel seeds in a dry pan for 1 minute before adding to enhance their aromatic flavor.
- 2
Remove the baking sheet from the oven and scatter the minced garlic and toasted fennel seeds over the fennel. Arrange lemon slices among the fennel pieces and pour the white wine around the vegetables.
- 3
Pat the tilapia fillets dry with paper towels and season both sides with the remaining salt and pepper. Brush each fillet with the remaining 2 tablespoons of olive oil.
Tip: Drying the fish ensures a better texture and prevents sticking to the pan.
- 4
Create a bed in the center of the fennel mixture and place the tilapia fillets on top. Top each fillet with a small pat of butter and a sprig of fresh thyme.
- 5
Return the baking sheet to the oven and roast for 12-15 minutes, until the fish is opaque and flakes easily with a fork. The flesh should appear white throughout with no translucent areas.
Tip: Don't overcook tilapia as it's a delicate fish that dries out quickly.
- 6
Remove from the oven and let rest for 2 minutes. Transfer to serving plates, spooning the roasted fennel, pan juices, and lemon slices around each fillet.
- 7
Finish with a generous sprinkle of fresh chopped parsley and serve immediately while hot.
Tip: Drizzle any remaining pan juices over the top for extra flavor and moisture.
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