Ingredients
4 fresh tilapia fillets (6 oz each), skinless
1/2 cup chopped fresh flat-leaf parsley (or cilantro)
2 tablespoons melted unsalted butter (or ghee for dairy-free)
2 tablespoons olive oil (extra virgin recommended)
3 cloves minced garlic
1 teaspoon sea salt
1/4 teaspoon black pepper
Juice of 1 lemon
Instructions
Preheat oven to 400°F (200°C)
Line a baking sheet with parchment paper
In a small bowl, mix butter, olive oil, lemon juice, minced garlic, salt, and pepper
Bake tilapia fillets on the prepared sheet for 12 minutes, or until just opaque
Toss chopped parsley with remaining sauce and spoon over heated fillets
Serve immediately
Notes
Use skinless tilapia to ensure even cooking
Thaw frozen fillets completely before baking
For a dairy-free version, substitute melted ghee or additional olive oil for butter
Pair with roasted vegetables or quinoa for a complete meal
- Prep Time: 10
- Cook Time: 12
- Category: High Protein Meals
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet
- Calories: 260
- Sugar: 3g
- Sodium: 200mg
- Fat: 15g
- Saturated Fat: 3g
- Carbohydrates: 2g
- Fiber: 0.1g
- Protein: 30g
- Cholesterol: 70mg