Heart-Healthy Lemon Garlic Baked Tilapia
Delight in the simplicity and flavor of our Heart-Healthy Lemon Garlic Baked Tilapia, a quick and nutritious dinner option perfect for busy weeknights. This light and zesty recipe features tender tilapia fillets baked to perfection with a fragrant blend of fresh lemon juice, garlic, and aromatic herbs like oregano and paprika. A drizzle of olive oil locks in moisture and enhances the natural flavor of the fish, while a garnish of parsley and lemon slices adds a fresh and vibrant finish. Ready in just 30 minutes, this low-calorie, protein-packed dish pairs beautifully with steamed vegetables or a crisp green salad, making it a wholesome choice for those seeking heart-healthy dinner ideas. Perfectly seasoned and easy to prepare, this baked tilapia recipe is as delicious as it is healthy!
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 2 tablespoons Olive oil
- 3 tablespoons Fresh lemon juice
- 4 cloves Garlic, minced
- 0.5 teaspoon Salt (optional)
- 0.25 teaspoon Ground black pepper
- 0.5 teaspoon Paprika
- 1 teaspoon Dried oregano
- 1 whole lemon, sliced Lemon slices
- 2 tablespoons Chopped fresh parsley (for garnish)
Instructions
Preheat your oven to 400°F (200°C).
Rinse the tilapia fillets under cold water and pat them dry with paper towels.
In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, pepper, paprika, and oregano.
Place the tilapia fillets in a single layer in a baking dish. Drizzle the olive oil and lemon juice mixture over the fillets, ensuring they are evenly coated.
Arrange lemon slices on top of the fillets for extra flavor and moisture when baking.
Bake in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork. Cooking time may vary slightly depending on the thickness of the fillets.
Once baked, remove from the oven and let it cool for a few minutes.
Garnish with freshly chopped parsley before serving. Serve warm alongside your choice of steamed vegetables or a fresh salad for a complete meal.
Nutrition Facts
Calories |
819 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.3 g | 50% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 228 mg | 76% | |
| Sodium | 1330 mg | 58% | |
| Total Carbohydrate | 14.1 g | 5% | |
| Dietary Fiber | 2.9 g | 10% | |
| Total Sugars | 2.8 g | ||
| Protein | 105.9 g | 212% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 103 mg | 8% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 1744 mg | 37% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
