Clean EatingTilapia Oreganata

Clean EatingTilapian Oreganata requires about 20 minutes from start to finish. One portion of this dish contains approximately 24g of protein, 6g of fat, and a total of 165 calories. For $2.3 per serving, this recipe covers 13% of your daily requirements of vitamins and minerals. This recipe serves 4. This recipe is liked by 340 foodies and cooks. Head to the store and pick up garlic, salt and pepper, olive oil, and a few other things to make it today. Several people really liked this main course. It is brought to you by Clean and Delicious. It is a good option if you're following a dairy free and pescatarian diet. With a spoonacular score of 95%, this dish is outstanding. If you like this recipe, you might also like recipes such as Clams Oreganata, Shrimp Oreganata, and Zucchini Oreganata.

Servings: 4

Preparation duration: 10 minutes

Cooking duration: 10 minutes

 

Ingredients:

2 cloves of garlic, crushed

The zest of 1 lemon

1 tbsp olive oil

1 tbsp of fresh chopped oregano (or 1 tsp dried)

Salt and pepper to taste

2 tbsp seasoned whole wheat bread crumbs

1 lb. tilapia filets (you can use any white fish)

Equipment:

baking sheet

oven

pastry brush

bowl

Cooking instruction summary:

Pre-heat oven to 350 degrees.  Lightly coat a rimmed baking sheet with olive oil.Place tilapia on the baking sheet and season with salt and pepper.In a small bowl combine garlic, lemon zest (not the juice), oregano, and olive oil.  Using a pastry brush (or your fingers!) rub the herbed oil on top of each filet.  Finish by sprinkling the breadcrumbs evenly on top of the fillets.Pop in the oven and bake for 8-10 minutes or until the fish is opaque and just cooked through.Serve with fresh lemon wedges and your favorite veggie.  Enjoy!Makes 4 servings.

 

Step by step:


1. Pre-heat oven to 350 degrees.  Lightly coat a rimmed baking sheet with olive oil.

2. Place tilapia on the baking sheet and season with salt and pepper.In a small bowl combine garlic, lemon zest (not the juice), oregano, and olive oil.  Using a pastry brush (or your fingers!) rub the herbed oil on top of each filet.  Finish by sprinkling the breadcrumbs evenly on top of the fillets.Pop in the oven and bake for 8-10 minutes or until the fish is opaque and just cooked through.

3. Serve with fresh lemon wedges and your favorite veggie.  Enjoy!Makes 4 servings.


Nutrition Information:

Quickview
165k Calories
23g Protein
5g Total Fat
5g Carbs
33% Health Score
Limit These
Calories
165k
8%

Fat
5g
9%

  Saturated Fat
1g
8%

Carbohydrates
5g
2%

  Sugar
0.42g
0%

Cholesterol
56mg
19%

Sodium
320mg
14%

Get Enough Of These
Protein
23g
47%

Selenium
48µg
70%

Vitamin B12
1µg
30%

Vitamin B3
4mg
24%

Vitamin D
3µg
23%

Phosphorus
205mg
21%

Vitamin K
13µg
13%

Vitamin B6
0.23mg
11%

Potassium
378mg
11%

Magnesium
36mg
9%

Folate
36µg
9%

Manganese
0.18mg
9%

Vitamin E
1mg
8%

Iron
1mg
8%

Vitamin B1
0.1mg
7%

Vitamin B5
0.61mg
6%

Vitamin B2
0.1mg
6%

Copper
0.11mg
6%

Calcium
45mg
5%

Fiber
0.97g
4%

Zinc
0.5mg
3%

Vitamin C
2mg
3%

covered percent of daily need
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Food Trivia

The world average of the amount of meat eaten per year is: 173 lbs per person.

Food Joke

AROUND THE HOUSE * 21% of us don't make our bed daily. 5% of us never do. * Men do 29% of laundry each week. Only 7% of women trust their husbands to do it correctly. * 40% of women have hurled footwear at a man. HABITS * 58.4% have called into work sick when we weren't. * 3 out of 4 of us store our dollar bills in rigid order with singles leading up to higher denominations. * 50% admit they regularly sneak food into movie theaters to avoid the high prices of snack foods. * 39% of us peek in our host's bathroom cabinet. * 17% have been caught by the host. * 81.3% would tell an acquaintance to zip his pants. * 29% of us ignore RSVP. * 35% give to charity at least once a month. * 71.6% of us eavesdrop. FOOD * 69% eat the cake before the frosting. * When nobody else is around, 47% drink straight from the carton. * Snickers is the most popular candy. * 22% of us skip lunch daily. * 9% of us skip breakfast daily. * 66% of us eat cereal regularly. * 22% of all restaurant meals include french fries. * 14% of us eat the watermelon seeds. HYGIENE * 22% leave the glob of toothpaste in the sink. * Only 13% brush our teeth from side to side. * Nearly 1/3 of U.S. women color their hair. * 53% of women will not leave the house without makeup on. * 58% of women paint their nails regularly. * 33% of women lie about their weight. * 30% of us refuse to sit on a public toilet seat. * 54.2% of us always wash our hands after using the toilet. * 23.5% admit they don't always flush. * 46.5% of men say they ALWAYS put the seat down after they've used the toilet, yet women claim to ALWAYS find it up. DRIVING * 4 out of 5 sing in the car. * 12% of men never use their car blinkers. * 45% of us consistently follow the speed limit. * 2/3 of us speed up at a yellow light. * 1/3 of us don't wear seat belts. * 71% can drive a stick shift car. * 44% of men tailgate to speed up the person in front of them. WHAT WE SHOULDN'T BE DOING * 13% of us admit to occasionally doing our offspring's homework. * 91% of us lie regularly. * 27% admit to cheating on a test or quiz. RELIGION * 90% believe in divine retribution. * 10% believe in the 10 Commandments. * 82% believe in an afterlife. * 45% believe in ghosts. * 10% of us claim to have seen a ghost. * 49% believe in ESP. DAILY LIVING * 90% of us depend on alarm clocks to wake us. * 53% read their horoscopes regularly. * 16% of us have forgotten our own wedding anniversary . * 59% of us say we're average looking. * Less than 10% are trilingual. * 37% claim to know how to use all the features on their VCR. * 53% prefer ATM machines over tellers. * 44% reuse tinfoil. * 57% save pretty gift paper to reuse. * 66% of women and 59% of men have used a mix to cook and taken credit for doing it from scratch. * 53% of us would take advice from Anne Landers. * 51% of adults dress up for a Halloween festivity. * On average, we send 38 Christmas cards every year. * 20% of women consider their parents to be their best friends. LOVE * 2 out of 5 have married their first love. * Only 4% asked the parents' approval for their bride's hand. * 1 in 5 men proposed on his knees. * 6% propose over the phone.

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