Broiled Tilapia Oreganata

2 Freestyle Points 196.5 Calories


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

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Broiled Tilapia Oreganata 

2 Freestyle Points 196.5 calories

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

Directions:

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

Nutrition Information

Yield: 4 servings, Serving Size: 1 piece 

  • Amount Per Serving:
  • Freestyle Points: 2
  • Points +: 5
  • Calories: 196.5 calories
  • Total Fat: 7.7g
  • Saturated Fat: g
  • Cholesterol: mg
  • Sodium: mg
  • Carbohydrates: 2.4g
  • Fiber: 0.5g
  • Sugar: g
  • Protein: 30.1g
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5 PP 2 SP Fish Recipes Lenten Friendly Recipes Recipes Seafood Recipes Under $10
posted March 6, 2008 by Gina
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