How to Make Baked Tilapia in Garlic and Olive Oil - A Step-by-Step Guide

There's nothing quite like a simple, tasty recipe that can be whipped up in no time and still impress your family and friends. Baked Tilapia in Garlic and Olive Oil is one of those recipes. This dish is not only delicious, but it's also incredibly healthy and easy to make. If you're looking for a new way to prepare tilapia, this recipe is the perfect choice.

One of the best things about this recipe is that it requires only a handful of ingredients, most of which you probably already h...

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Ingredients

  • 4 (4 ounce) fillets tilapia
  • 4 cloves crushed garlic
  • 3 tablespoons olive oil
  • 1 onion, chopped
  • ¼ teaspoon cayenne pepper

Information

  • Prep Time: 5 mins
  • Cook Time: 30 mins
  • Additional Time: 1 day
  • Total Time: 1 day 35 mins
  • Servings: 4
  • Yield: 4 servings

  • 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 9x13 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.
  • Nutrition

    217 cal.

    • Total Fat: 12g
    • Saturated Fat: 2g
    • Cholesterol: 41mg
    • Sodium: 74mg
    • Total Carbohydrate: 4g
    • Dietary Fiber: 1g
    • Total Sugars: 1g
    • Protein: 24g
    • Vitamin C: 5mg
    • Calcium: 48mg
    • Iron: 0mg
    • Potassium: 522mg