Broiled Tilapia with Garlic: Quick, Flavorful, and Healthy

This Broiled Tilapia with Garlic is a quick, healthy dish packed with flavor, perfect for busy weeknights.

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Prep Time 10

Cook Time 10

Resting Time 1

Total Time 20

Servings: 4 servings

Course: Lunch

Cuisine: American

Calories: 200

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Fish

4 fillets Tilapia Main protein source, can substitute with cod or sole

For the Garlic Mixture

3 cloves Garlic Freshly crushed; garlic powder can be used as an alternative
3 tablespoons Extra Virgin Olive Oil Can substitute with melted butter
1 teaspoon Dried Oregano Can be substituted with fresh oregano
2 tablespoons Fresh Parsley Use fresh for best results; dried parsley is a backup option

For Seasoning

1 teaspoon Kosher Salt Adjust to taste
1 teaspoon Black Pepper Adjust to taste

For Serving

1 lemon Lemon Enhances flavor; lime can be used as a substitute

Equipment

Broiler pan
aluminum foil
Oven
paper towels

Method

Step-by-Step Instructions

Prep the Fish: Wash tilapia fillets under cold water, then pat dry with paper towels.
Prepare Baking Sheet: Line a broiler pan with aluminum foil and preheat broiler to low.
Seasoning: Place tilapia on baking sheet, season with salt, pepper, oregano, and parsley.
Drizzling: Drizzle olive oil over fillets and distribute crushed garlic evenly on top.
Broil: Broil tilapia 6 to 8 minutes until it flakes easily and is light golden brown.
Serve: Remove from oven, let rest for 1 minute, and drizzle fresh lemon juice before serving.

Nutrition

Serving: 1filletCalories: 200kcalCarbohydrates: 1gProtein: 30gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 70mgSodium: 300mgPotassium: 500mgVitamin A: 5IUVitamin C: 3mgCalcium: 2mgIron: 5mg

Notes

Watch the broiler closely to prevent burning. Garlic can burn quickly, consider adding halfway through cooking for milder flavor.

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