Baked Lemon Garlic Tilapia

Baked Lemon Garlic Tilapia is a delightful dish that combines the fresh flavors of lemon and garlic with the mild taste of tilapia. This baked fish recipe is not only easy to prepare but also packed with nutrients, making it a perfect choice for a healthy meal.

Tilapia, a freshwater fish, is known for its mild flavor and delicate texture, which makes it a favorite among seafood lovers. The history of tilapia consumption dates back to ancient Egypt, where it was farmed in the Nile River.

Today, tilapia is farmed worldwide and is popular due to its affordability and versatility in cooking. The combination of lemon and garlic in this recipe not only enhances the flavor of the fish but also adds a burst of freshness and zest.

Whether you’re a seasoned cook or a beginner in the kitchen, this Baked Lemon Garlic Tilapia recipe is sure to impress.

Ingredients for Baked Lemon Garlic Tilapia

• • 4 tilapia fillets
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 1 lemon, juiced

• 1 teaspoon lemon zest
• Salt and pepper to taste
• 1 teaspoon dried oregano
• Fresh parsley for garnish (optional)

Instructions for Making Baked Lemon Garlic Tilapia

1. 1. Preheat your oven to 400°F (200°C).
   2. In a small bowl, mix together olive oil, minced garlic, lemon juice, lemon zest, salt, pepper, and oregano.
   3. Arrange the tilapia fillets in a baking dish.
   4. Pour the lemon garlic mixture over the tilapia fillets, ensuring each fillet is well coated.

1. Bake in the preheated oven for 15-20 minutes, or until the fish is opaque and flakes easily with a fork.
2. Garnish with fresh parsley before serving if desired.

Nutritional Information

Tilapia is a great source of protein, providing about 23 grams per 3.5 ounces (100 grams) serving. It is also low in calories, with approximately 128 calories per serving, making it an excellent choice for those looking to maintain or lose weight.

Additionally, tilapia is rich in niacin, vitamin B12, phosphorus, selenium, and potassium. The inclusion of garlic and lemon not only enhances the taste but also adds nutritional benefits.

Garlic is known for its anti-inflammatory properties and its ability to boost the immune system, while lemon is an excellent source of vitamin C and antioxidants.

Cooking Tips and Variations

To enhance the flavor of this Baked Lemon Garlic Tilapia, consider marinating the fillets for 30 minutes in the lemon garlic mixture before baking. This allows the flavors to penetrate deeper into the fish.

If you’re looking for a bit of a kick, you can add a pinch of red pepper flakes to the marinade. For a different twist, try adding capers or olives to the dish before baking, as they pair wonderfully with the lemon and garlic.

If you prefer a crispier texture, you can broil the tilapia for the last 2-3 minutes of cooking. This will give the top a nice golden brown finish. Pairing the tilapia with vegetables like asparagus or broccoli can also make for a more complete meal.

Serving Suggestions

Baked Lemon Garlic Tilapia can be served as a standalone dish or accompanied by a variety of sides. For a complete meal, serve the tilapia over a bed of fluffy white rice or alongside quinoa. This not only adds texture but also makes the meal more filling.

A fresh garden salad with a lemon vinaigrette pairs excellently, adding a crisp and refreshing element to the dish. If you prefer something a bit heartier, roasted potatoes or grilled vegetables are also great options.

Consider adding a dollop of tartar sauce or a side of lemon wedges for those who enjoy an extra burst of citrus flavor. This dish is versatile enough to be served both for a casual weeknight dinner or a more formal weekend gathering.

Baked Lemon Garlic Tilapia Health Benefits

Tilapia is praised for its health benefits, as it is a rich source of omega-3 fatty acids, which are essential for heart health. It is low in fat, making it a lean protein choice ideal for those managing their weight or looking to reduce their fat intake.

The inclusion of garlic and lemon not only boosts the immune system but also supports healthy digestion. Garlic is known for its ability to lower cholesterol levels and improve heart health, while lemon provides a good dose of vitamin C, which aids in boosting immunity and improving skin health.

This Baked Lemon Garlic Tilapia recipe offers a delicious way to enjoy a nutritious meal without compromising taste.

FAQs About Baked Lemon Garlic Tilapia

Can I use frozen tilapia for this recipe?

Yes, you can use frozen tilapia. Just make sure to thaw it completely before cooking to ensure even baking.

What can I use as a substitute for tilapia?

You can substitute tilapia with other white fish like cod, haddock, or catfish, which work well with the lemon garlic flavors.

How do I know when the tilapia is cooked?

The tilapia is done when it turns opaque and flakes easily with a fork. This usually takes about 15-20 minutes in the oven.

Baked Lemon Garlic Tilapia is a versatile and healthy dish that is easy to prepare and sure to impress. Whether you’re cooking for your family or hosting a dinner party, this recipe is a crowd-pleaser. With its zesty lemon garlic flavor and tender texture, tilapia is elevated to a new level of deliciousness. Experiment with different sides and variations to make this dish your own. Enjoy the simplicity and elegance of Baked Lemon Garlic Tilapia as part of your regular meal rotation.