Are you looking for a quick, healthy, and delicious dinner option? Look no further than Lemon Garlic Tilapia! This dish is not only packed with flavor but is also incredibly easy to prepare, making it perfect for busy weeknights or special occasions. With its bright citrus notes and aromatic garlic, Lemon Garlic Tilapia is sure to become a favorite in your household. In this article, we’ll explore everything you need to know about making this delightful dish, including ingredients, step-by-step instructions, cooking tips, and more.
Ingredients
To make Lemon Garlic Tilapia, you will need the following ingredients:
- 4 tilapia fillets (about 6 ounces each)
- 3 tablespoons olive oil
- 4 cloves garlic, minced
- Juice of 1 lemon (about 3 tablespoons)
- Zest of 1 lemon
- 1 teaspoon dried oregano
- 1 teaspoon salt
- ½ teaspoon black pepper
- Fresh parsley, chopped (for garnish)
- Lemon slices (for serving)
Optional Ingredients
- Red pepper flakes (for a spicy kick)
- Capers (for added flavor)
Step-by-Step Instructions
Step 1: Prepare the Marinade
- In a small bowl, whisk together the olive oil, minced garlic, lemon juice, lemon zest, oregano, salt, and black pepper. This marinade will infuse the tilapia with vibrant flavors.
Step 2: Marinate the Tilapia
- Place the tilapia fillets in a shallow dish or a resealable plastic bag. Pour the marinade over the fillets, ensuring they are well coated. Cover the dish or seal the bag and refrigerate for at least 30 minutes, or up to 2 hours for more intense flavor.
Step 3: Preheat the Oven
- Preheat your oven to 400°F (200°C). This high temperature will help the tilapia cook quickly and evenly.
Step 4: Bake the Tilapia
- Line a baking sheet with parchment paper or lightly grease it with cooking spray. Arrange the marinated tilapia fillets on the baking sheet. Bake for 12-15 minutes, or until the fish flakes easily with a fork and is opaque throughout.
Step 5: Serve
- Once cooked, remove the tilapia from the oven. Garnish with fresh parsley and serve with lemon slices on the side. Enjoy your Lemon Garlic Tilapia with your favorite side dishes!
Cooking Tips
- Don’t Overcook: Tilapia cooks quickly, so keep an eye on it to avoid drying out. The fish is done when it flakes easily with a fork.
- Use Fresh Ingredients: Fresh garlic and lemon will enhance the flavor of the dish significantly compared to dried or bottled alternatives.
- Pairing Suggestions: Serve your Lemon Garlic Tilapia with steamed vegetables, rice, or a fresh salad for a complete meal.
Nutritional Information
Here’s a breakdown of the nutritional information for one serving of Lemon Garlic Tilapia (based on 4 servings):
- Calories: 220
- Protein: 30g
- Fat: 10g
- Carbohydrates: 2g
- Fiber: 0g
- Sodium: 400mg
This dish is low in carbohydrates and high in protein, making it an excellent choice for those following a low-carb or high-protein diet.
Storage Advice
If you have leftovers, store them in an airtight container in the refrigerator for up to 2 days. To reheat, place the tilapia in a preheated oven at 350°F (175°C) for about 10 minutes, or until heated through. Avoid microwaving, as it can make the fish rubbery.
Variations
- Grilled Lemon Garlic Tilapia: Instead of baking, grill the marinated tilapia on medium heat for about 4-5 minutes per side for a smoky flavor.
- Lemon Garlic Tilapia Tacos: Flake the cooked tilapia and serve it in corn tortillas with cabbage slaw and avocado for a delicious taco night.
- Add Vegetables: Toss some asparagus or cherry tomatoes on the baking sheet with the tilapia for a one-pan meal.
Frequently Asked Questions
Can I use frozen tilapia for this recipe?
Yes, you can use frozen tilapia. Just make sure to thaw it completely before marinating and cooking.
What can I substitute for tilapia?
If you don’t have tilapia, other mild white fish like cod, haddock, or sole can be used as substitutes.
Can I make this recipe ahead of time?
You can marinate the tilapia ahead of time and store it in the refrigerator for up to 2 hours before cooking.
Conclusion
Lemon Garlic Tilapia is a simple yet flavorful dish that is perfect for any occasion. With its bright flavors and healthy ingredients, it’s a meal that you can feel good about serving to your family. Whether you’re a seasoned cook or a beginner in the kitchen, this recipe is sure to impress. So why not give it a try tonight? Don’t forget to share your results and let us know how you enjoyed this delightful dish!
