Herb-Crusted Tilapia

Herb-Crusted Tilapia is a delightful and flavorful dish featuring tender tilapia fillets coated in a fragrant herb crust. This quick and easy recipe offers a healthy and satisfying meal that pairs beautifully with a light salad or steamed vegetables.

Ingredients

• Tilapia fillets - 2 (about 200g each)
• Fresh parsley - 2 tablespoons, chopped
• Fresh dill - 1 tablespoon, chopped
• Fresh chives - 1 tablespoon, chopped
• Garlic powder - 1 teaspoon
• Lemon zest - 1 teaspoon
• Olive oil - 2 tablespoons
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Panko breadcrumbs - 1/2 cup

Steps

1. Preheat the oven to 200°C (400°F).
2. In a small bowl, combine the chopped parsley, dill, chives, garlic powder, lemon zest, salt, and black pepper.
3. Add the olive oil to the herb mixture and stir until well combined.
4. Place the tilapia fillets on a baking sheet lined with parchment paper.
5. Spread the herb mixture evenly over the top of each tilapia fillet.
6. Sprinkle the panko breadcrumbs over the herb-covered fillets, pressing gently to adhere.
7. Bake in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork and the crust is golden brown.
8. Remove from the oven and let rest for a couple of minutes before serving.

Nutrition

• Calories: 350
• Protein: 34 g
• Carbs: 30 g
• Fiber: 2 g
• Sugar: 1 g
• Sodium: 450 mg
• Cholesterol: 75 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• Rich in omega-3 fatty acids which support heart health.
• High in protein, aiding in muscle repair and growth.

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