Broiled Tilapia Oreganata is my favorite way to make tilapia when I’m craving fish for a quick weeknight meal.
Broiled Tilapia Oreganata
This healthy broiled tilapia recipe is the best, I use it with flounder, red snapper, sole or any white flaky fish. The oreganata topping gives it a classic Italian flavor with breadcrumbs, oregano, and garlic. Broiling is a very fast and easy way to cook fish, too – done in under 10 minutes! This easy recipe has 5 ingredients, not counting salt, pepper and olive oil (ingredients everyone has on hand). For more seafood recipes, you might also like this Shrimp Oreganata if you want to try this oreganata style on other seafood.
What is tilapia oreganata?
Oreganata style is simply an oregano-breadcrumb-garlic topping for fish, shrimp, clams, and other seafood.
Is Tilapia good for you?
Tilapia is a mild tasting fish that is lean source of protein. However, because of the concerning farming practices involving tilapia in China, it is best to avoid tilapia from China and look for tilapia from other parts of the world. The best sources include fish from the United States, Canada, the Netherlands, Ecuador or Peru. Whole Foods sources their tilapia from Ecuador, you can read more about that here.
Ingredients
- Oregano: No oreganata recipe is complete without oregano. Dried or fresh will work.
- Tilapia: You can use fresh or frozen tilapia filets. If you use frozen, thaw them overnight in the refrigerator.
- Salt and Pepper to season
- Olive Oil to drizzle over the fish
- Garlic: Mince two garlic cloves.
- Breadcrumbs: Use whole wheat seasoned breadcrumbs for extra flavor.
- Lemon wedges to serve with the fish
How to Make Tilapia Oreganata
- Tilapia: Rinse the tilapia and pat it dry with paper towels. Season it with salt, pepper, and oregano and transfer it to a foil-lined sheet pan.
- Topping: Top the tilapia with garlic, olive oil, and breadcrumbs.
How long do I broil tilapia?
- Prep: Preheat the broiler on low and set the top rack six to eight inches from the heating element.
- Broil the tilapia for six to eight minutes, depending on the thickness. It’s done when the breadcrumbs are golden brown and the fish flakes easily with a fork.
What to Serve with Tilapia Oreganata
I like to eat tilapia oreganata with roasted vegetables or a salad. Below are some ideas, including a few starchier sides to make it more filling.
- Roasted Asparagus
- Roasted Parmesan Green Beans
- Arugula Side Salad
- Lemony Hearts of Palm Salad
- Angel Hair Pasta with Zucchini and Tomatoes
- Mediterranean Bean Salad
How to Store Tilapia Oreganata
This fish oreganata recipe is best eaten straight out of the oven. However, cooked fish will last up to 3 days in the refrigerator. If you don’t want to microwave the leftovers, which can make your kitchen smell fishy, eat it cold over a salad.
Variations
- Fish: Swap tilapia for any white fish, like snapper, cod, flounder, or sole.
- Breadcrumbs: If you don’t have seasoned breadcrumbs, use regular and add dried herbs, like basil and parsley, and onion powder. You can also use seasoned gluten-free panko.
More Tilapia Recipes You’ll Love
- Broiled Tilapia with Garlic
- Pumpkin-Seed-Encrusted Baked Tilapia
- Broiled Tilapia with Thai Coconut Curry Sauce
- Baked Garlic Lemon Tilapia
- Broiled Fish with Tomato Caper Sauce
Broiled Tilapia Oreganata
Ingredients
- 1 tablespoon finely chopped fresh oregano, or 1 teaspoon dried
- 4 tilapia fillets, about 6 ounces each
- 1/2 teaspoon kosher salt
- 1/4 teaspoon fresh black pepper
- 4 teaspoons olive oil
- 2 garlic cloves, minced
- 2 tablespoons whole wheat seasoned breadcrumbs, or gluten-free crumbs
- lemon wedges, for serving
Instructions
- Preheat the broiler. Line a sheet pan with aluminum foil. Adjust the top rack 6 to 8 inches from the heating element.
- Rinse tilapia and pat dry with paper towels.
- Season the fish with salt, black pepper and oregano. Transfer to the prepared pan arranged in a single layer.
- Top with crushed garlic, drizzle with olive oil and sprinkle breadcrumbs.
- Set broiler to low and place fish on the rack. Cook until the breadcrumbs are golden brown and the fish is cooked through and flakes easily with a fork, about 6 to 8 minutes depending on the thickness (be careful not to burn). No need to turn the fish.
- Serve with lemon and your favorite vegetables.
This Tilapia recipe is delicious!! I also made as the side dish the angel hair with zucchini and tomatoes both got raves from my family ❤️
Gina you always have the best recipes keep them coming
This is excellent, Gina. Made for the second time tonight and will be making again. Tasty, simple and healthy. I seldom remember to comment, but will try to remember to do so in the future. I look forward to your recipes in my inbox and have come to count on them – thank you!
Made this one with cod and it was a hit! Super simple and the fresh oregano and other ingredients make for a great flavor combo. Healthy and delicious as always, thanks Gina!
Very good
Simple to follow. Delicious results. Compliant with our dietary restrictions too. Thanks for the recipe!
I made this with haddock since I found it half-price. It was simple and delicious. I’ll definitely be making it again with other white fish.
This recipe is a definite keeper! Easy, quick and delicious. My husband said restaurant worthy and I agree!
This was a delicious and easy weeknight dinner! My broiler is a little wonky, so I baked it for 10 minutes at 400 and then put under the broiler for 3 minutes to crisp top. Was moist and flavorful!
Turned out wonderfully! I loved the flavor of the oregano on the fish. I’ll definitely make it again.
Absolutely fantastic! Quick. Easy. Light. Healthy. Best tilapia ever!
Hello Gina,
Could I use frozen fish for this recipe?
If so, would I cook it differently?
Thank you.
Hi Jack,
I also cook this fish from frozen. I pre-heat the oven to 360 degrees and cook the fish for an hour. I buy the Kirkland brand at Costco for Tilapia
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!
I made this dish tonight. I loved this dish. Thanks for sharing!
Love your recipes and your meal plans.
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!
Delicious, quick and easy! I loved it. Thank you.
I check it after 7 or 8 minutes and see if it flakes with a fork. IF it does, it's done.
Gina, how long under the broiler?
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!
I don't like tilapia is it ok to use salmon fillet or ocean perch
Hi, could you make this recipe with frozen tilapia?
Thanks for this fabulous blog! So many great ideas! xo
How did you cook the asparagus in the picture? The recipe looks great!
What kind of pepper did you use?
About how long should this be left under the broiler for?
Wow, this was so easy & delicious! I used regular italian breadcrumbs & it came out great. Gina, I love your recipes.
Would the points change if I used regular seasoned breadcrumbs?
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!
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 🙂
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
Surprisingly good! So quick to prepare. Healthy! What more could you ask?
Made this tonight after the gym. All ingredients were readily available. Quick, easy and tasty!
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!
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!
Sure!
I think I'll be making this tonight! Can I use panko breadcrumbs?
This is my favorite way to make fish! I love snapper! I'll have to try that soon!!
I just made this tonight with snapper and it was FABULOUS!
Made it…Loved it…Making it again soon!
Made this tonight – SOOO yummy!
What a yummy fish recipe!!
I like food! Nice blog!!
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!