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:
covered percent of daily need
