Broiled Tilapia Oreganata

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

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5 from 3 votes
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Broiled Tilapia Oreganata 

2
3
2
SP
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

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
Blue Smart Points: 2
Green Smart Points: 3
Purple Smart Points: 2
Points +: 5
Keywords: Kid Friendly, low carb

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30 comments

  1. 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!

  2. I made this dish tonight. I loved this dish. Thanks for sharing!

  3. Love  your recipes and your meal plans. 

  4. 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!

  5. Delicious, quick and easy! I loved it. Thank you. 

  6. I check it after 7 or 8 minutes and see if it flakes with a fork. IF it does, it's done.

  7. Gina, how long under the broiler?

  8. 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!

  9. I don't like tilapia is it ok to use salmon fillet or ocean perch

  10. Hi, could you make this recipe with frozen tilapia?

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

  11. How did you cook the asparagus in the picture? The recipe looks great!

  12. What kind of pepper did you use?

  13. About how long should this be left under the broiler for?

  14. Wow, this was so easy & delicious! I used regular italian breadcrumbs & it came out great. Gina, I love your recipes.

  15. Would the points change if I used regular seasoned breadcrumbs?

  16. Made this tonight with a couple minor adjustments, I didn't have whole wheat bread crumbs so I used panko. I also used jarred minced garlic instead of fresh. (it's a weeknight so I was feeling a little lazy after work). Turned out excellent, was so simple and I will definitely make it again!

  17. This was really good! Thanks 🙂 I didn't broil it, but oven baked it…and unfortunately, I didn't have a clove of garlic. I used garlic powder instead and it would have been much better w/ the minced garlic! But still, a keeper 🙂

  18. I never cooked fish any other way than fried. In fact I tried fish baked and broiled and never liked fish any other way than fried. Now that I am trying to eat healthier, I figure why not try it again. I tried this recipe and I must say I LOVE IT!!! Healthy and delicious, what a great combination. Thanks Gina

  19. Surprisingly good! So quick to prepare. Healthy! What more could you ask?

  20. Made this tonight after the gym. All ingredients were readily available. Quick, easy and tasty!

  21. Again, so easy and so yummy. Since I've discovered your site, I've been making fish twice a week, trying a recipe of your's each week. My 3 year old has now eaten fish every meal for the past month – she would've never tried fish before. She loves it! Thank you!

  22. This was fantastic with panko! My broiler was a little too intense so I might try baking the fish first and then finishing it under ther broiler. Thanks for the recipe!

  23. Sure!

  24. I think I'll be making this tonight! Can I use panko breadcrumbs?

  25. This is my favorite way to make fish! I love snapper! I'll have to try that soon!!

  26. I just made this tonight with snapper and it was FABULOUS!

  27. Made it…Loved it…Making it again soon!

  28. Made this tonight – SOOO yummy!

  29. What a yummy fish recipe!!
    I like food! Nice blog!!

  30. Well this recipe just sounds scrumptious! I love fish and can’t wait to try this. That’s great – only 5 points for dinner!

    Thanks for sharing this recipe!