Baked Tilapia with Lemon

Baked Tilapia with Lemon is a light and flavorful dish that highlights the delicate taste of tilapia, enhanced by the brightness of fresh lemon and aromatic herbs. Perfect for a quick weeknight dinner, this dish is both nutritious and satisfying.

Ingredients

• Tilapia fillets - 2 pieces (approximately 200g each)
• Olive oil - 2 tablespoons
• Lemon - 1 large, juiced and zested
• Garlic - 2 cloves, minced
• Fresh parsley - 2 tablespoons, chopped
• Dried oregano - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon

Steps

1. Preheat the oven to 200°C (400°F).
2. In a small bowl, mix together the olive oil, lemon juice, lemon zest, minced garlic, chopped parsley, dried oregano, salt, and black pepper.
3. Place the tilapia fillets in a baking dish and pour the lemon mixture over the top, ensuring the fillets are well coated.
4. Let the fish marinate for about 10 minutes while the oven preheats.
5. Bake the tilapia in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork and is cooked through.
6. Serve hot, garnished with additional parsley and lemon wedges if desired.

Nutrition

• Calories: 250
• Protein: 40 g
• Carbs: 4 g
• Fiber: 1 g
• Sugar: 0 g
• Sodium: 600 mg
• Cholesterol: 75 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids, which support heart health.
• High in protein, making it a great option for muscle repair and growth.

Tags