High Protein Lemon Garlic Baked Tilapia
Bursting with fresh, zesty flavors, this High Protein Lemon Garlic Baked Tilapia is a quick, nutritious, and flavor-packed dinner option that's perfect for busy weeknights. In just 25 minutes, you'll have tender, flaky fish infused with a vibrant marinade of fresh lemon juice, garlic, olive oil, parsley, and a dash of warming spices like paprika and oregano. This oven-baked recipe is a fantastic high-protein, low-carb choice that caters to a healthy lifestyle, while the minimal prep and cleanup make it effortless to whip up. Serve it alongside a crisp salad, steamed veggies, or your favorite grain for an easy, well-rounded meal the whole family will love.
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Recipe Information
Ingredients
- 4 pieces tilapia fillets
- 0.25 cup fresh lemon juice
- 1 tablespoon lemon zest
- 4 cloves garlic cloves
- 2 tablespoons olive oil
- 2 tablespoons fresh parsley
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 1 teaspoon dried oregano
- 0.5 teaspoon paprika
Instructions
Preheat your oven to 400°F (200°C) and line a baking dish with parchment paper or lightly grease with cooking spray.
In a small bowl, prepare the marinade by combining the lemon juice, lemon zest, minced garlic, olive oil, chopped parsley, black pepper, salt, dried oregano, and paprika. Mix well to ensure the ingredients are fully incorporated.
Place the tilapia fillets in a single layer in the prepared baking dish.
Pour the marinade evenly over the tilapia fillets, ensuring each piece is well-coated. Use a spoon or brush to spread the marinade if necessary.
Cover the baking dish with aluminum foil and let the tilapia marinate for at least 5 minutes at room temperature.
Bake the covered tilapia in the preheated oven for 10 minutes.
Remove the foil and continue baking for an additional 5-7 minutes, or until the fish flakes easily with a fork and is opaque in the center.
Once done, remove from the oven and let it rest for a couple of minutes before serving.
Serve the tilapia hot, garnished with additional fresh parsley if desired.
Nutrition Facts
Calories |
816 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.3 g | 50% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 228 mg | 76% | |
| Sodium | 1413 mg | 61% | |
| Total Carbohydrate | 12.4 g | 5% | |
| Dietary Fiber | 2.9 g | 10% | |
| Total Sugars | 1.8 g | ||
| Protein | 105.7 g | 211% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 112 mg | 9% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 1762 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.
