Oven Baked Tilapia

Need a gluten free and pescatarian main course? Oven Baked Tilapia could be a super recipe to try. This recipe makes 2 servings with 336 calories, 41g of protein, and 18g of fat each. For $3.93 per serving, this recipe covers 24% of your daily requirements of vitamins and minerals. This recipe from tasteahalics has 107 fans. A mixture of butter, mushrooms, tilapia, and a handful of other ingredients are all it takes to make this recipe so flavorful. From preparation to the plate, this recipe takes approximately 15 minutes. All things considered, we decided this recipe deserves a spoonacular score of 83%. This score is awesome. Try Oven Baked Tortilla-Crusted Tilapia, Easy Oven Baked Parmesan Crusted Tilapia, and Crispy Oven-Baked Tilapia with Lemon-Tomato Fettuccine for similar recipes.

Servings: 2

Cooking duration: 15 minutes

 

Ingredients:

2 tbsp butter

1/2 tsp cayenne

4 cloves garlic

1 cup sliced mushrooms

1/4 cup Parmesan cheese

1 tbsp chopped parsley

1 tsp salt

2 tilapia filets

Equipment:

oven

baking sheet

Cooking instruction summary:

Preheat your oven to 425F. First, you want to combine your "breading" in a shallow plate. Combine Parmesan and your spices and use a fork to break up any clumps. Dip your fillets into the mixture on both sides, pressing down slightly. Place each one on a greased baking sheet and bake for 10-15 minutes. You'll know the tilapia is done if you stick a fork in one of them and it flakes easily. While the tilapia is in the oven, make a quick side dish of buttery, garlic mushrooms! Fry up some sliced mushrooms in olive oil for about 5 minutes. Then add 2 tablespoons of butter and chopped parsley and let that melt and combine. Prepare a bed of spinach for the tilapia to rest on, and plate it up! Add some lemon for extra zest and parsley for garnish.

 

Step by step:


1. Preheat your oven to 425F.

2. First, you want to combine your "breading" in a shallow plate.

3. Combine Parmesan and your spices and use a fork to break up any clumps.

4. Dip your fillets into the mixture on both sides, pressing down slightly.

5. Place each one on a greased baking sheet and bake for 10-15 minutes. You'll know the tilapia is done if you stick a fork in one of them and it flakes easily.

6. While the tilapia is in the oven, make a quick side dish of buttery, garlic mushrooms! Fry up some sliced mushrooms in olive oil for about 5 minutes. Then add 2 tablespoons of butter and chopped parsley and let that melt and combine.

7. Prepare a bed of spinach for the tilapia to rest on, and plate it up!

8. Add some lemon for extra zest and parsley for garnish.


Nutrition Information:

Quickview
335k Calories
40g Protein
17g Total Fat
4g Carbs
17% Health Score
Limit These
Calories
335k
17%

Fat
17g
28%

  Saturated Fat
10g
65%

Carbohydrates
4g
1%

  Sugar
1g
1%

Cholesterol
124mg
41%

Sodium
1557mg
68%

Get Enough Of These
Protein
40g
81%

Selenium
79µg
113%

Vitamin B12
2µg
48%

Phosphorus
432mg
43%

Vitamin B3
8mg
43%

Vitamin D
5µg
38%

Vitamin K
35µg
34%

Vitamin B6
0.42mg
21%

Vitamin B2
0.36mg
21%

Potassium
724mg
21%

Calcium
184mg
18%

Vitamin B5
1mg
17%

Vitamin A
800IU
16%

Copper
0.31mg
15%

Magnesium
59mg
15%

Folate
53µg
13%

Manganese
0.2mg
10%

Iron
1mg
9%

Vitamin B1
0.13mg
9%

Zinc
1mg
8%

Vitamin E
1mg
8%

Vitamin C
5mg
7%

Fiber
0.79g
3%

covered percent of daily need
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Related Videos:

Easy Oven Baked Lemon Garlic Tilapia Recipe

 

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