Poached Tilapia

This post contains affiliate links. Click here to see what that means!

In order to provide the free resources here on the Autoimmune Wellness website and social media channels, we may accept a commission or other support for our endorsement, recommendation, or link to a product or service in this post.

That being said, we only promote authors, products, and services that we use ourselves and wholeheartedly stand by. To learn more about how we earn money here on Autoimmune Wellness, head on over to our Promotional Policy.


This Poached Tilapia recipe is a simple but elegant dish. It’s full of really subtle flavors of bone broth, thyme and bay.

I came up with this recipe when I was recovering from dental surgery. I was only allowed to eat soft foods for weeks. This Poached Tilapia recipe was in heavy rotation for a few weeks. In fact, I still regularly make it for dinner because it’s a crowd pleaser in my home. I can even get my picky toddler to eat it.

What to serve with poached fish? Well, I’ve been making Garlic Sautéed Bok Choy or spinach. However, I think it would go really well with Cauliflower Rice with fresh herbs because it will soak up the sauce.

5.0 from 1 reviews
Poached Tilapia
Prep time
Cook time
Total time
This Poached Tilapia recipe is a simple but elegant dish. It’s full of really subtle flavors of bone broth, thyme and bay.
Serves: 4
  • 5 cups bone broth
  • ½ teaspoon dried thyme
  • 1 dried bay leaf
  • 4 fillets tilapia, about 2 lbs
  • Salt, to taste
  • Lemons, to serve
  1. Add the broth and thyme to a frying pan then bring to a boil over high heat.
  2. Add 2 fillets to the pan and then let cook 5-6 minutes or until flakey. You may need to flip the tilapia if they are thicker than the broth is deep.
  3. Once the first two fillets are finished cooking, carefully transfer them to a platter or serving dish.
  4. Next add the remaining two fillets to the pan and let cook for another 5-6 minutes or until flakey.
  5. Remove the fillets and carefully add them to the serving dish.
  6. At this point the broth should be somewhat cooked down but continue to let boil for another 5 minutes until it’s reduced even more.
  7. Add salt and lemon, to taste, then pour the sauce over the fillets. Serve immediately.



About Beth Chen

Beth is mama to a beautiful boy, a self-taught cook and photographer. After becoming ill, Beth found the AIP diet and used it to help find stability in her health. She’s turned her passion for food, photography and healthy living into a blog called bonaippetit.com. The purpose behind the blog was to make switching to the AIP lifestyle less intimidating and more delicious. Just because you have food restrictions, doesn’t mean that your food needs to taste like it. Besides the kitchen, her favorite place is her backyard where she chases her kiddo and is attempting to turn her black thumb green. Beth lives in San Diego with her husband and son.


  • Brianna says

    What is step 6 for! Not sure what to do with the broth?

  • Bren says

    WOW! This is a quick and delicious AIP recipe! The directions do not specify when to add the bay leaf; I added with the bone broth and thyme. There was a decent amount of sauce even after I cooked it down. Next time I’ll pair with cauliflower rice in instead of a salad.

Leave a Comment

Rate this recipe: