Best 4 Baked Tilapia In Garlic And Olive Oil Recipes
Baked tilapia in garlic and olive oil is a simple yet flavorful dish that is easy to prepare and perfect for a weeknight meal. Tilapia is a mild-flavored fish that takes well to simple seasonings, and the garlic and olive oil provide a classic combination of flavors that will please everyone at the table. This recipe is also a healthy choice, as tilapia is a low-fat fish that is high in protein and omega-3 fatty acids.
Check out the recipes below so you can choose the best recipe for yourself!
BAKED TILAPIA IN GARLIC AND OLIVE OIL
Steps:
- Rub the fish fillets with the crushed garlic, then place them in a shallow, non-reactive dish. Spoon the olive oil over the fish until they are coated. Place the onion on top of the fish. Cover the fish and refrigerate overnight to allow the fish to soak in the marinade.
- Preheat the oven to 350 degrees F (175 degrees C).
- If baking the fish, transfer it to a 9x13 inch baking dish along with the olive oil, garlic, and onion. Sprinkle the fish with the cayenne or white pepper. If you are grilling the fish, wrap the fish and oil, garlic, onion, and pepper in aluminum foil.
- Bake at 350 degrees F (175 degrees F) for 30 minutes.
Nutrition Facts : Calories 217.3 calories, Carbohydrate 3.6 g, Cholesterol 41.4 mg, Fat 11.7 g, Fiber 0.6 g, Protein 23.5 g, SaturatedFat 1.7 g, Sodium 73.5 mg, Sugar 1.2 g
BAKED TILAPIA IN GARLIC AND OLIVE OIL
Steps:
- Rub the fish fillets with the crushed garlic, then place them in a shallow, non-reactive dish. Spoon the olive oil over the fish until they are coated. Place the onion on top of the fish.
- Cover the fish and refrigerate overnight to allow the fish to soak in the marinade.
- Preheat the oven to 350 degrees F (175 degrees C). If baking the fish, transfer it to a 9x13 inch baking dish along with the olive oil, garlic, and onion. Sprinkle the fish with the cayenne or white pepper. If you are grilling the fish, wrap the fish and oil, garlic, onion, and pepper in aluminum foil. Bake for 30 minutes.
Nutrition Facts : Calories 0 g, Fat 0 g, SaturatedFat 0 g, TransFat 0 g, Cholesterol 0 g, Sodium 0 g, Carbohydrate 0 g, Fiber 0 g, Sugar 0 g, Protein 0 g
BAKED TILAPIA WITH GARLIC AND LIME
Make and share this Baked Tilapia With Garlic and Lime recipe from Food.com.
Provided by mightyro_cooking4u
Categories Tilapia
Time 22m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Preheat oven to 375 degrees. Line a rimmed baking sheet with aluminum foil; set aside.
- Rinse fish and pat dry; place on the prepared baking sheet. Season each fillet with 1/4 teaspoon Silly Salt and pepper to taste. Divide the butter pieces lime zest, and juice evenly among the tops of the fillets. Bake for 8 to 12 minutes or until the fish flakes easily when tested with a fork.
Nutrition Facts : Calories 131.3, Fat 12, SaturatedFat 7.5, Cholesterol 44.7, Sodium 16.5, Carbohydrate 0.8, Sugar 0.2, Protein 5.8
BAKED TILAPIA WITH TOMATOES & OLIVES
Make and share this Baked Tilapia With Tomatoes & Olives recipe from Food.com.
Provided by Phil Franco
Categories European
Time 35m
Yield 6 serving(s)
Number Of Ingredients 10
Steps:
- Preheat the oven to 400 degrees.
- Lightly oil a shallow baking dish large enough to hold the fillets in one layer.
- In a bowl stir together the oil, the thyme, the tomatoes, the olives, the red pepper flakes, the garlic, the onion, and the lime juice.
- In the prepared baking dish arrange the fillets, skin sides down, season them with salt, and spoon the tomato mixture over them.
- Bake the fish, uncovered, in the middle of the oven 15 to 20 minutes, or until it just flakes.
Nutrition Facts : Calories 235.1, Fat 13, SaturatedFat 2.2, Cholesterol 62.5, Sodium 328.3, Carbohydrate 4.8, Fiber 1.5, Sugar 2.3, Protein 26.1
Tips:
- Choose the right tilapia fillets. Look for fillets that are firm and have a light pink color. Avoid fillets that are mushy or have a grayish tint.
- Thaw frozen tilapia fillets properly. If you are using frozen tilapia fillets, thaw them in the refrigerator overnight or in a bowl of cold water for 30 minutes.
- Pat the tilapia fillets dry before cooking. This will help the fillets to brown evenly.
- Season the tilapia fillets with salt and pepper. You can also add other seasonings, such as garlic powder, onion powder, or paprika.
- Heat the olive oil in a skillet over medium-high heat. Once the oil is shimmering, add the tilapia fillets.
- Cook the tilapia fillets for 3-4 minutes per side, or until they are cooked through. The fillets are cooked through when they are opaque and flake easily with a fork.
- Serve the tilapia fillets immediately with your favorite sides.
Conclusion:
Baked tilapia in garlic and olive oil is a delicious and healthy dish that is easy to make. This dish is perfect for a weeknight meal or a special occasion. The tilapia fillets are flaky and tender, and the garlic and olive oil add a flavorful crust. Serve this dish with your favorite sides, such as roasted vegetables, mashed potatoes, or rice.
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