Ingredients and Weight:
- Tilapia fillets: 8 portions (about 150 grams each)
- Fresh lemon juice: 3 tbsp
- Fresh garlic: 4 cloves, crushed
- Extra virgin olive oil: 2 tbsp
- Salt: 1 tsp
- Black pepper: 1/2 tsp
- Fresh herbs (such as oregano or basil) to Garnish
Preparation Time:
- Preparation: 15 minutes
- Cooking: 20 minutes
- Total: 35 minutes
Difficulty Level: Level 3 (Moderate)
Preparation Method Steps:
- Preheat the oven to 375°F.
- Line a baking dish with aluminum foil.
- In a small bowl, combine lemon juice, crushed garlic, olive oil, salt, and black pepper. Mix well.
- Place the tilapia fillets in the baking dish.
- Spoon the lemon-garlic mixture evenly over the tilapia.
- Bake for 15-20 minutes or until the fish flakes easily with a fork.
- Garnish with fresh herbs.
- Serve immediately.
Nutritional Information:
- Calories: Depending on the size of the fillets, the dish can range from about 150-200 calories per serving.
- Protein: A good source of lean protein.
- Fat: Low in saturated fat due to the use of olive oil.
- Carbohydrates: Minimal carbohydrate content due to the absence of added sugars.
Dish Characteristics:
- Lemon and garlic flavors complement the mild taste of tilapia.
- The dish is low in saturated fat and high in protein, making it a healthy option for all ages.
- The oven-baked method ensures even cooking and a crispy exterior.
User Comments:
- "The lemon and garlic flavors were spot on! This dish was a hit with my family."
- "I loved the simple yet flavorful preparation. The tilapia was tender and juicy."
- "A healthy yet satisfying dish. Would definitely make again."
Special Precautions and Tips:
- Use fresh ingredients to ensure the best flavor.
- Adjust the seasoning according to personal preference.
- Tilapia is a delicate fish and can easily overcook, so keep an eye on it during baking.
