Cilantro Tilapia: A Quick and Healthy Delight
Cook Time: 12 minutes
Prep Time: 5 minutes
Total Time: 17 minutes
Servings: 4
Description: This Cilantro Tilapia recipe was inspired by my quest to create a flavorful and low-calorie dinner option that would tantalize the taste buds without compromising health. With a beautiful blend of fresh cilantro and the lightness of tilapia, this dish brings together vibrant flavors in a quick and easy preparation.
Recipe Category: Fish
Keywords: Very Low Carbs, Low Cholesterol, Healthy, Under 30 Minutes
Ingredients
| Ingredient | Quantity |
|---|---|
| Olive Oil | 3 tablespoons |
| Black Pepper | 4 teaspoons |
| Fresh Cilantro | 2 cups (chopped) |
| Garlic Salt | To taste |
| Cajun Seasoning | To taste |
| Tilapia Fillets | 4 pieces (approximately 4-6 oz each) |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 200.1 |
| Total Fat | 12.1 g |
| Saturated Fat | 2 g |
| Cholesterol | 56.7 mg |
| Sodium | 62.6 mg |
| Total Carbohydrates | 0.3 g |
| Dietary Fiber | 0.2 g |
| Sugars | 0.1 g |
| Protein | 22.9 g |
Instructions
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Preheat the Oven: Begin by preheating your oven to a temperature of 375°F (190°C). This step ensures that your tilapia cooks evenly and retains its delicate flavor.
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Prepare the Baking Dish: Lightly coat the bottom of a 9×13 inch baking dish with 3 tablespoons of olive oil. This will not only prevent the fish from sticking but also add a rich flavor to the final dish.
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Arrange the Tilapia: Place the 4 tilapia fillets in the prepared baking dish, making sure they are evenly spaced. The fillets should be fresh, and if using frozen tilapia, ensure they are fully thawed beforehand.
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Season the Fish: Generously sprinkle garlic salt, cajun seasoning, and 4 teaspoons of black pepper over the tilapia fillets. Feel free to adjust the seasoning according to your taste preferences, allowing the flavors to meld beautifully during cooking.
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Add the Cilantro: Take 2 cups of fresh chopped cilantro and press several sprigs onto the top of each tilapia fillet. The fresh cilantro will infuse the fish with a vibrant, herbaceous flavor as it bakes, enhancing the overall taste.
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Bake to Perfection: Transfer the baking dish to the preheated oven and bake for 8 to 12 minutes, or until the fish is opaque and flakes easily with a fork. The exact baking time may vary slightly depending on the thickness of the fillets, so keep an eye on them as they cook.
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Serve and Enjoy: Once the tilapia is done, remove it from the oven and let it rest for a minute. Serve the cilantro tilapia hot, and enjoy it on its own or with a squeeze of fresh lemon juice for an extra burst of flavor.
This Cilantro Tilapia recipe not only promises a delightful culinary experience but also embodies a commitment to health without sacrificing taste. With its vibrant flavors and nutritious profile, it’s an ideal choice for busy weeknights when you’re looking to whip up something fast yet satisfying. With only 200 calories per serving, this dish will make you feel great while enjoying a wholesome meal that your whole family will love! Enjoy your cooking adventure, and savor every bite!
