Tired of the same old dinner routine? Craving a healthy, flavorful, and surprisingly easy meal? Then look no further! This baked whole tilapia recipe is your answer. It's a fantastic option for a quick weeknight dinner, impressing guests, or simply enjoying a delicious and nutritious meal at home. This recipe is perfect for those seeking easy recipes and healthy meals, showcasing the best of homemade cooking without spending hours in the kitchen. Let's dive in!
Ingredients:
- 1 whole tilapia (about 1-1.5 pounds), scaled and gutted
- 1 tablespoon olive oil
- 1 lemon, thinly sliced
- 4 cloves garlic, minced
- 1/2 teaspoon dried oregano
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh dill (optional)
Instructions:
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Preheat & Prep: Preheat your oven to 400°F (200°C). Rinse the tilapia thoroughly and pat it dry with paper towels. This simple step ensures a crispy skin.
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Season the Tilapia: In a small bowl, combine the olive oil, minced garlic, oregano, salt, and pepper. Rub this mixture all over the tilapia, ensuring it gets into all the nooks and crannies.
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Stuff & Arrange: Place lemon slices inside the tilapia cavity. This adds a burst of fresh citrus flavor to the fish. Transfer the seasoned tilapia to a baking dish.
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Bake to Perfection: Bake for 20-25 minutes, or until the tilapia is cooked through and flakes easily with a fork. The cooking time may vary slightly depending on the size of your fish.
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Garnish & Serve: Once cooked, garnish the tilapia with fresh parsley and dill (if using). Serve immediately. This delicious dish pairs well with roasted vegetables, a simple salad, or some fluffy rice.
Tips for the Best Baked Tilapia:
- Don't Overcook: Overcooked tilapia will be dry and tough. Start checking for doneness around the 20-minute mark.
- Fresh Herbs Make a Difference: Fresh herbs add a vibrant flavor that significantly enhances the dish. If you don't have fresh herbs on hand, you can substitute with dried herbs, but use a slightly smaller amount.
- Lemon is Key: The lemon slices add both flavor and moisture to the fish. Don't skip this step!
Variations:
- Spicy Tilapia: Add a pinch of red pepper flakes to the seasoning mixture for a spicy kick.
- Mediterranean Tilapia: Incorporate chopped Kalamata olives, sun-dried tomatoes, and feta cheese into the filling.
- Herb-Crusted Tilapia: Combine breadcrumbs, chopped fresh herbs, and grated Parmesan cheese for a flavorful crust before baking.
Nutritional Information (per serving, approximate):
- Calories: Approximately 200-250
- Protein: Around 30-35 grams
- Fat: Around 5-8 grams
This baked whole tilapia recipe is a testament to how delicious and healthy homemade cooking can be. It’s a perfect example of quick dinner ideas that don't compromise on taste or nutrition. Enjoy this simple yet elegant dish, and don't hesitate to experiment with different herbs and spices to create your own unique flavor combinations. Happy cooking!