Baked Tilapia
Flaky, lemony baked tilapia is a fish dish you'll want to make weekly.
Flaky, mild-flavoured tilapia fillets, baked with spices and lemon for a simple meal the family will adore.
Not only does this fish taste great, but it's a perfect mid-week meal. Fast to prepare, and minimal pans to clean up afterward.
Serve this baked tilapia with a hearty salad, mixed rice and veggies, patatas bravas (spicy potatoes), or my dauphinoise potatoes.
Perfect for pescatarians, and gluten-free.
Ingredients
(Makes 4 servings)
1 tablespoon unsalted, plant-based butter
1/4 cup extra-virgin olive oil
2 cloves garlic, minced
juice of 1 small lemon
1 teaspoon dried oregano
1 teaspoon dried parsley
1/2 teaspoon dried lemon peel
1/2 teaspoon ground black pepper
1/4 teaspoon sea salt
4 (6oz ea.) skinless, boneless tilapia fillets
1 large lemon, sliced
Directions
Preheat oven to 400°F / 200°C and prepare a casserole dish by greasing the bottom and sides with butter. Set aside.
In a small bowl whisk together the olive oil, garlic, lemon juice, and herbs and spices. Drizzle a little of the mixture on the bottom of the casserole dish. Place the fillets in the casserole dish and drizzle the remainder of the mixture equally over the fillets. Place the lemon slices around and on top of the fillets. Bake for 12 to 15 minutes or until the fish turns opaque, fork tender, and begins to brown around the edges. The internal temperature of the fish should be a minimum of 145°F / 64°C
Serve immediately with your favourite side.
Nutritional Information Per Serving:
total calories = 241 | total fat = 18.45g | saturated fat = 4.17g | cholesterol = 47.75mg | sodium = 189mg | net carbohydrates = 1.48g | dietary fibre = 0.31g | sugars = 0.35g | protein = 20.26g
