Tired of the same old dinner routine? Craving a healthy, flavorful, and surprisingly easy meal? Then look no further! This tilapia whole fish recipe is your answer. It's a fantastic option for a quick weeknight dinner, impressing friends, or simply enjoying a delicious and nutritious homemade meal. This recipe is perfect for those seeking easy recipes and quick dinner ideas without sacrificing taste or health benefits. Let’s dive in!
Ingredients:
- 1 whole tilapia (about 1.5 pounds), cleaned and scaled
- 1 tablespoon olive oil
- 1 lemon, thinly sliced
- 2 cloves garlic, minced
- 1/2 teaspoon dried oregano
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup chopped fresh parsley
- Optional: 1/4 cup cherry tomatoes, halved
Instructions:
Get started: Preheat your oven to 400°F (200°C). This ensures your tilapia cooks perfectly and achieves that delightful flaky texture.
Prepare the fish: Rinse the tilapia thoroughly and pat it dry with paper towels. This step is crucial for achieving crispy skin. Place the fish in a baking dish.
Season generously: Drizzle the olive oil over the tilapia. Then, stuff the cavity of the fish with lemon slices and minced garlic. Season the fish generously with oregano, salt, and pepper. Don't be shy with the seasoning—it really brings out the flavor of the tilapia.
Add aromatics (optional): If using, arrange the halved cherry tomatoes around the fish in the baking dish.
Bake to perfection: Bake for 20-25 minutes, or until the tilapia is cooked through and flakes easily with a fork. The cooking time might vary slightly depending on the size of your fish.
Garnish and serve: Once cooked, garnish the tilapia with fresh parsley. Serve immediately and enjoy this delicious and healthy meal!
Cooking Tips for Perfect Tilapia:
- Don't overcook: Overcooked tilapia will be dry and tough. Use a meat thermometer to ensure it reaches an internal temperature of 145°F (63°C).
- Fresh herbs are best: Fresh herbs add a vibrant flavor that you simply can't get from dried herbs. If you have fresh oregano, use it instead of dried.
- Adjust seasonings to taste: Feel free to adjust the seasoning to your preference. You can add other herbs and spices like dill, thyme, or paprika.
Variations:
- Mediterranean Tilapia: Add Kalamata olives, crumbled feta cheese, and sun-dried tomatoes for a Mediterranean twist.
- Spicy Tilapia: Add a pinch of red pepper flakes or a dash of your favorite hot sauce for a spicy kick.
- Lemon-Garlic Butter Tilapia: Melt butter with garlic and lemon juice, then pour it over the fish during the last 5 minutes of baking for extra richness.
Nutritional Information (per serving, approximate):
This recipe provides a healthy meal packed with protein and omega-3 fatty acids. The nutritional information will vary slightly depending on the size of the fish and the added ingredients. However, a general estimate is as follows:
- Calories: Approximately 200-250
- Protein: Approximately 30-35 grams
- Fat: Approximately 5-10 grams
This tilapia whole fish recipe offers a fantastic way to enjoy a delicious and healthy meal. Its ease of preparation, coupled with its impressive flavor, makes it a perfect addition to your repertoire of easy recipes and healthy meals. Enjoy!