0 from 39 votes
Broiled Tilapia Oreganata
Broiled Tilapia Oreganata is my favorite way to make tilapia when I'm craving fish for a quick weeknight meal.
Prep Time
2 mins
Cook Time
2 mins
Total Time
10 mins
Servings: 4 servings
Calories: 219 kcal
Course:
Dinner
Cuisine:
American
Ingredients
- 1 tablespoon finely chopped fresh oregano (or 1 teaspoon dried)
- 4 tilapia fillets (about 6 ounces each)
- 1/2 teaspoon kosher salt
- 1/4 teaspoon fresh black pepper
- 4 teaspoons olive oil
- 2 garlic cloves (minced)
- 2 tablespoons whole wheat seasoned breadcrumbs (or gluten-free crumbs)
- Lemon wedges (for serving)
Instructions
- Preheat the broiler. Line a sheet pan with aluminum foil. Adjust the top rack 6 to 8 inches from the heating element.
- Rinse tilapia and pat dry with paper towels.
- Season the fish with salt, black pepper and oregano. Transfer to the prepared pan arranged in a single layer.
- Top with crushed garlic, drizzle with olive oil and sprinkle breadcrumbs.
- Set broiler to low and place fish on the rack. Cook until the breadcrumbs are golden brown and the fish is cooked through and flakes easily with a fork, about 6 to 8 minutes depending on the thickness (be careful not to burn). No need to turn the fish.
- Serve with lemon and your favorite vegetables.
Cup of Yum
Nutrition Information
Serving
1piece
Calories
219kcal
(11%)
Carbohydrates
3g
(1%)
Protein
35g
(70%)
Fat
7.5g
(12%)
Saturated Fat
1.5g
(8%)
Cholesterol
85mg
(28%)
Sodium
301.5mg
(13%)
Fiber
0.5g
(2%)
Sugar
0.5g
(1%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 219
% Daily Value*
| Serving | 1piece | |
| Calories | 219kcal | 11% |
| Carbohydrates | 3g | 1% |
| Protein | 35g | 70% |
| Fat | 7.5g | 12% |
| Saturated Fat | 1.5g | 8% |
| Cholesterol | 85mg | 28% |
| Sodium | 301.5mg | 13% |
| Fiber | 0.5g | 2% |
| Sugar | 0.5g | 1% |
* Percent Daily Values are based on a 2,000 calorie diet.