High Protein Lemon Garlic Baked Tilapia
Elevate your weeknight dinners with this flavorful and nutritious High Protein Lemon Garlic Baked Tilapia. This quick and easy recipe combines tender tilapia fillets with a zesty marinade made from fresh lemon juice, garlic, and a medley of herbs, including oregano and parsley, for a burst of Mediterranean-inspired flavor. Perfectly baked in just 15 minutes, this dish delivers a healthy, protein-packed meal that’s low in carbs without sacrificing taste. A sprinkle of paprika adds a subtle smokiness, while the tangy lemon zest brightens each bite. Serve with steamed veggies or a light salad for a wholesome and satisfying meal that’s easy to prepare and perfect for busy lifestyles. Whether you're meal prepping or cooking for a family, this dish is sure to impress!
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Ingredients
- 4 pieces tilapia fillets
- 0.25 cup fresh lemon juice
- 1 tablespoon lemon zest
- 4 cloves garlic cloves
- 2 tablespoons olive oil
- 2 tablespoons fresh parsley
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 1 teaspoon dried oregano
- 0.5 teaspoon paprika
Directions
Step 1
Preheat your oven to 400°F (200°C) and line a baking dish with parchment paper or lightly grease with cooking spray.
Step 2
In a small bowl, prepare the marinade by combining the lemon juice, lemon zest, minced garlic, olive oil, chopped parsley, black pepper, salt, dried oregano, and paprika. Mix well to ensure the ingredients are fully incorporated.
Step 3
Place the tilapia fillets in a single layer in the prepared baking dish.
Step 4
Pour the marinade evenly over the tilapia fillets, ensuring each piece is well-coated. Use a spoon or brush to spread the marinade if necessary.
Step 5
Cover the baking dish with aluminum foil and let the tilapia marinate for at least 5 minutes at room temperature.
Step 6
Bake the covered tilapia in the preheated oven for 10 minutes.
Step 7
Remove the foil and continue baking for an additional 5-7 minutes, or until the fish flakes easily with a fork and is opaque in the center.
Step 8
Once done, remove from the oven and let it rest for a couple of minutes before serving.
Step 9
Serve the tilapia hot, garnished with additional fresh parsley if desired.
Nutrition Facts
| Serving size | (519.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 816.5 |
| Total Fat 39.3g | 0% |
| Saturated Fat 8.4g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 228mg | 0% |
| Sodium 1413.1mg | 0% |
| Total Carbohydrate 12.4g | 0% |
| Dietary Fiber 2.9g | 0% |
| Total Sugars 1.8g | |
| Protein 105.7g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 112.4mg | 0% |
| Iron 3.9mg | 0% |
| Potassium 1762.0mg | 0% |
Source of Calories