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Oven Baked Tilapia Recipe

Oven Baked Tilapia Recipe

Enjoy this oven baked tilapia recipe that's low-carb, flavorful, and ready in less than 20 minutes.
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Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes
Course Dinner, main
Cuisine American
Servings 4 fillets
Calories 291 kcal

Equipment

  • oven
  • baking dish
  • pan
  • skillet

Ingredients
  

  • 4-6 loins or fillets tilapia (about 4 ounces each)
  • 1 tablespoon cooking oil (olive, canola, or vegetable)
  • 3 tablespoons unsalted butter
  • 4 cloves garlic minced
  • 1 teaspoon fresh thyme
  • ½ teaspoon paprika
  • 1 teaspoon oregano pepper (or ¾ teaspoon oregano and ¼ teaspoon black pepper)
  • ½ cup chicken stock
  • ½ teaspoon white pepper
  • 1 large lemon (cut in half, with one half sliced and the other half squeezed)
  • salt and pepper to taste
  • 1 tablespoon fresh parsley (chopped, for garnish)

Instructions
 

  • Preheat oven to 400℉ (205℃).
  • Rinse the fish loins or fillets, dry them, then rub them with seasoned salt and pepper. Place fish in an ungreased 9x13-inch baking dish and set aside.
  • Heat oil over medium heat in a large pan or skillet, and then add butter, garlic, thyme, paprika, and oregano pepper. Stir for about a minute.
  • Pour about ½ cup chicken broth, white pepper, and about 1-2 teaspoons lemon juice from a freshly squeezed lemon into the butter sauce. (Start with a teaspoon and adjust to taste, then lightly season the sauce with salt if desired.)
  • Then pour the sauce over the fish and bake, uncovered, at 400℉ (205℃) for 10-15 minutes or until the fish flakes easily with a fork. Garnish with fresh chopped parsley. Enjoy!

Notes

To even out your fillet and provide some consistent cooking, fold the thinner part closer to the tail under itself. Wild tilapia is best, but hard to come by and less sustainable. On the other hand, fish responsibly raised to the highest international standards are easier to find. If you are unsure where they come from, ask at the counter because most places list their fish source. These guys are from Costco.

Nutrition

Serving: 1filletCalories: 291kcalCarbohydrates: 7gProtein: 36gFat: 14gSaturated Fat: 7gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0.4gCholesterol: 110mgSodium: 717mgPotassium: 655mgFiber: 2gSugar: 1gVitamin A: 979IUVitamin C: 22mgCalcium: 66mgIron: 2mg
Keyword baked fish, easy tilapia, healthy fish recipe, low-carb recipe, Oven Baked Tilapia Recipe, Quick Dinner
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