Tired of the same old, boring chicken breasts? Try this unique recipe for baked tilapia in garlic and olive oil. It is a great alternative to fried fish that is high in calories and unhealthy oils. This Baked Tilapia will have you coming back for more!
2 whole tilapia fillets (6-8 oz each) 2 tbsps extra virgin olive oil 1 tsp kosher salt or sea salt flakes, plus more to taste 3 cloves garlic, peeled & smashed with the side of a knife into large pieces
prep: 5 mins cook: 30 mins additional: 1 day total: 1 day Servings: 4 Yield: 4 servings
1 onion, chopped
4 cloves crushed garlic
4 (4 ounce) fillets tilapia
¼ teaspoon cayenne pepper
3 tablespoons olive oil
Rub the fish fillets with the crushed garlic, then place them in a shallow, non-reactive dish. Spoon the olive oil over the fish until they are coated. Place the onion on top of the fish. Cover the fish and refrigerate overnight to allow the fish to soak in the marinade.
Preheat the oven to 350 degrees F (175 degrees C).
If baking the fish, transfer it to a 9×13 inch baking dish along with the olive oil, garlic, and onion. Sprinkle the fish with the cayenne or white pepper. If you are grilling the fish, wrap the fish and oil, garlic, onion, and pepper in aluminum foil.
Bake at 350 degrees F (175 degrees F) for 30 minutes.
Per Serving: 217 calories; protein 23.5g; carbohydrates 3.6g; fat 11.7g; cholesterol 41.4mg; sodium 73.5mg.