Name: Baked Dill Cream Tilapia with Rice
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4
Ingredients: 4 tilapia fillets (about 1 pound total); 1 cup heavy cream; 1/4 cup white wine; 2 tablespoons unsalted butter; 2 tablespoons chopped fresh dill; 1 lemon, thinly sliced; 2 tablespoons capers, drained; 1 teaspoon chopped fresh rosemary; 4 cups fresh spinach leaves; Salt and black pepper to taste; 1 cup uncooked white rice; 2 cups water (for rice)

Description

Tilapia baked in a simple heavy cream and dill sauce with lemon slices and spinach stirred in at the end, served over steamed rice. Oven method keeps it hands-off while the cream mellows into a velvety coating. Special for its minimal cleanup and bright herbal notes in about 30 minutes.

Cultural Background

Dill has been used in Nordic and Eastern European cuisines for centuries to flavor fish dishes, often paired with creamy sauces influenced by French culinary traditions. Cream-based sauces for seafood became popular in American home cooking in the mid-20th century with the rise of convenient oven-baked meals. Tilapia, a freshwater fish native to Africa and the Middle East, has become a global staple through aquaculture since the 1980s.

Recipe Info

PREP TIME: 10 minutes
COOK TIME: 20 minutes
TOTAL TIME: 30 minutes
SERVINGS: 4
DIFFICULTY: Easy

Ingredients

4 tilapia fillets (about 1 pound total)
1 cup heavy cream
1/4 cup white wine
2 tablespoons unsalted butter
2 tablespoons chopped fresh dill
1 lemon, thinly sliced
2 tablespoons capers, drained
1 teaspoon chopped fresh rosemary
4 cups fresh spinach leaves
Salt and black pepper to taste
1 cup uncooked white rice
2 cups water (for rice)

Instructions

Preheat the oven to 400 degrees F. In a medium saucepan, combine the rice and water with a pinch of salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15-18 minutes until the water is absorbed and rice is tender. Remove from heat and let stand covered.
Pat the tilapia fillets dry with paper towels and season both sides lightly with salt and pepper. Arrange them in a single layer in a 9x13 inch baking dish. Dot the fillets with the butter pieces.
In a small bowl or measuring cup, whisk together the heavy cream, white wine, chopped dill, capers, and rosemary. Pour this mixture evenly over and around the fish fillets. Top each fillet with 2-3 lemon slices.
Bake uncovered in the preheated oven for 15-18 minutes, until the fish is opaque, flakes easily with a fork, and reaches an internal temperature of 145 degrees F. The cream sauce should be bubbling gently around the edges.
Remove the dish from the oven. Using tongs or a spoon, stir the fresh spinach into the hot cream sauce until it wilts, about 1-2 minutes. Adjust seasoning with additional salt and pepper if needed.
Fluff the cooked rice with a fork. Divide the rice among four plates, top each with a tilapia fillet, and spoon the creamy dill sauce with spinach and lemon slices over the fish and rice. Serve immediately.

Tips

- For even cooking, choose fillets of similar thickness and avoid overcrowding the baking dish so the cream sauce reduces properly.
- Do not overbake the fish, as tilapia can become dry quickly; check at the 15-minute mark and remove promptly when it flakes.
- If fresh dill is unavailable, use 2 teaspoons dried dill; for a non-alcoholic version, substitute the white wine with an equal amount of additional heavy cream or chicken broth.

Nutrition

Calories: 480
Protein: 32g
Carbs: 38g
Fat: 22g