Italian Style Tilapia
Tilapia is an excellent source of protein and nutrients such as B12 and selenium. In 100 grams of tilapia, there are 26 grams of protein, and only 128 calories. Adding spices makes this fish taste wonderful and suits your diet perfectly. Enjoy this low-calorie, high-protein, easy and healthy dish.
Servings: 5
Calories: 133kcal
Ingredients
- 5 fillet tilapia
- 1 tsp olive oil
- 1 lemon, juiced
- 3 cloves minced garlic
- 1 tbsp ground black pepper
- 1½ tsp salt
- 1 tbsp oregano
- ½ lemon zest
- 5 chopped basil leaves
- 1 tbsp dried or fresh chopped parsley
- 1 tbsp capers
- ½ lemon, sliced
Instructions
Prepare marinade in a flat baking pan:
- Wash the fillets in cold water and use paper towel to soak any excess water.
- Mix the lemon juice, olive oil, garlic and only ½ tbsp black pepper, 1 tsp salt and ½ tbsp oregano of the total amount.
- Soak fillet in marinade for a minimum of 1-3 hours prior to placing in the oven.
Equally scatter seasoning over fillets:
- Preheat oven to 400°F (200°C)
- Basil, parsley, ½ tbsp oregano, ½ tbsp ground black pepper, capers, lemon zest and ½ tsp salt.
- Place 2-3 lemon slices on each fillet.
- Place in oven for 15-20 minutes, depends on the thickness of the fish.
Video
Notes
Protein: 23g Carbs: 2g Fat: 3g