Broiled Tilapia Oreganata

196.5 Cals 30.1 Protein 2.4 Carbs 7.7 Fats 30

5 from 3 votes

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My favorite way to make tilapia when I’m looking for a quick weeknight meal.

5 from 3 votes

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Broiled Tilapia Oreganata

196.5 Cals 30.1 Protein 2.4 Carbs 7.7 Fats

Yield: 4 servings

CUISINE: American

Ingredients

1 tbsp finely chopped fresh oregano or 1 tsp dried
4 5 oz tilapia fillets
1/2 tsp salt
1/4 tsp fresh pepper
4 tsp olive oil
1 garlic clove, minced
2 tbsp whole wheat seasoned breadcrumbs

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Instructions

Preheat broiler.
Line broiling pan with aluminum foil.
Rinse tilapia.
Pat fillets dry with paper towels.
Season with salt, pepper and oregano.
Add garlic, drizzle with oil and sprinkle bread crumbs on top.
Arrange fillets in a single layer on the prepared pan.
Broil about 8 inches from the heat until the topping is browned.
Be careful not to over cook the fish.
Serve with lime and your favorite vegetables.

Nutrition

Serving: 1piece , Calories: 196.5kcal, Carbohydrates: 2.4g, Protein: 30.1g, Fat: 7.7g, Fiber: 0.5g

WW Points Plus: 5

Keywords: Kid Friendly, low carb

2 SP 2 SP 3 SP 5 PP Budget Friendly Meals Fish Recipes Lenten Friendly Recipes Recipes Seafood Recipes

posted March 6, 2008 by Gina

30 Comments / Leave a Comment »

30 comments

Roni Kop — March 8, 2021 @ 9:13 pm Reply

Perfect receipe for a busy night. It came together very quickly andd turned out delicious! My 19 months old toddler approved it, too. I broiled it for about 7 min. The only modification I made was adding more garlic, because why not? I Served the tilapia over chopped salad with gauda and apple Vinegrette. Thank you, Gina!
Robert M — July 22, 2018 @ 4:29 pm Reply

I made this dish tonight. I loved this dish. Thanks for sharing!
Janet — May 21, 2018 @ 9:31 am Reply

Love your recipes and your meal plans.
Tammie Blood — February 13, 2017 @ 10:10 pm Reply

I love all of your recipes, but I especially love how quick and easy this was to prep! Definitely an easy meal for a busy night!
Melissa — November 22, 2016 @ 6:19 pm Reply

Delicious, quick and easy! I loved it. Thank you.
Katkat521 — January 28, 2016 @ 11:09 pm Reply

I check it after 7 or 8 minutes and see if it flakes with a fork. IF it does, it's done.
MNewman — May 23, 2013 @ 6:18 pm Reply

Gina, how long under the broiler?
The Gustafsons — May 22, 2013 @ 3:25 pm Reply

So how long did you end up broiling it? I'm not very good at cooking fish, but I want to get better because it's so good and healthy!
Anonymous — February 20, 2013 @ 8:32 pm Reply

I don't like tilapia is it ok to use salmon fillet or ocean perch
Alex — January 28, 2013 @ 12:36 am Reply

Hi, could you make this recipe with frozen tilapia?

Thanks for this fabulous blog! So many great ideas! xo

Broiled Tilapia Oreganata