Broiled Tilapia Oreganata
—·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
6 steps
- 1
Preheat the broiler. Line a sheet pan with aluminum foil. Adjust the top rack 6 to 8 inches from the heating element.
- 2
Rinse tilapia and pat dry with paper towels.
- 3
Season the fish with salt, black pepper and oregano. Transfer to the prepared pan arranged in a single layer.
- 4
Top with crushed garlic, drizzle with olive oil and sprinkle breadcrumbs.
- 5
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.
6 min - 6
Serve with lemon and your favorite vegetables.
Progress
0 / 6 steps
Nutrition
Per serving (based on 4 servings)
Calories
219cal
Protein
35.0g
Carbs
3.0g
Fat
7.5g
Fiber
0.5g
Sugar
0.5g
Sodium
302mg
Saturated Fat
1.5g
