Baked Tilapia

Baked Tilapia is a light and flavorful dish, perfect for a healthy meal. The fish is seasoned with a blend of herbs and spices, then baked to perfection, resulting in a tender and flaky texture.

Ingredients

• Tilapia fillets - 2 (approximately 200g each)
• Olive oil - 2 tablespoons
• Lemon juice - 2 tablespoons
• Garlic - 2 cloves, minced
• Paprika - 1 teaspoon
• Dried oregano - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped (for garnish)
• Lemon wedges - 2 (for serving)

Steps

1. Preheat your oven to 200°C (400°F).
2. In a small bowl, mix together olive oil, lemon juice, minced garlic, paprika, oregano, salt, and black pepper.
3. Place the tilapia fillets on a baking sheet lined with parchment paper.
4. Brush the seasoning mixture generously over each fillet.
5. Bake the tilapia in the preheated oven for about 15-20 minutes, or until the fish flakes easily with a fork.
6. Remove from the oven and let it rest for a couple of minutes.
7. Garnish with fresh parsley and serve with lemon wedges on the side.

Nutrition

• Calories: 250
• Protein: 36 g
• Carbs: 2 g
• Fiber: 0 g
• Sugar: 0 g
• Sodium: 400 mg
• Cholesterol: 80 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle health and satiety.
• Rich in omega-3 fatty acids, promoting heart health and reducing inflammation.

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