Ingredients
4 Tilapia fillets (about 6 oz each) – Fresh or thawed; can substitute with cod or haddock
3 tablespoons Fresh lemon juice – From 1 large lemon; bottled juice works in a pinch
2 tablespoons Minced garlic – Fresh or jarred
2 tablespoons Olive oil – For richness and crisping
1 teaspoon Fresh parsley, chopped – For brightness
1 teaspoon Dried oregano – Adds savory depth
1/2 teaspoon Salt – Adjust to taste
1/4 teaspoon Black pepper – Enhance flavor
Instructions
Preheat oven to 400°F (200°C)
Place tilapia fillets on a baking sheet lined with parchment paper
In a small bowl, whisk together lemon juice, minced garlic, olive oil, parsley, oregano, salt, and pepper
Pour marinade over fillets, ensuring even coating
Bake for 12-15 minutes, or until fish flakes easily with a fork and edges are golden
Let rest 3-5 minutes before serving
Notes
Fresh lemon juice is recommended for optimal flavor and texture
Fillets may vary in thickness; adjust cooking time accordingly
Serve with lemon wedges, roasted vegetables, or quinoa
Marinade can be prepared up to 1 day in advance
Store leftovers in an airtight container in the fridge for up to 3 days
- Prep Time: 10
- Cook Time: 15
- Category: High Protein Meals
- Method: Baking
- Cuisine: American, Mediterranean
- Diet: None
Nutrition
- Serving Size: 1 fillet
- Calories: 230
- Sugar: 2g
- Sodium: 300mg
- Fat: 10g
- Saturated Fat: 1.5g
- Carbohydrates: 3g
- Fiber: 0g
- Protein: 30g
- Cholesterol: 45mg