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Broiled Tilapia Oreganata is my favorite strategy to make tilapia once I’m craving fish for a fast weeknight meal.

Broiled Tilapia Oreganata

This healthy broiled tilapia recipe is the most effective, I take advantage of 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 really fast and simple strategy 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 readily available). For more seafood recipes, you may additionally like this Shrimp Oreganata if you desire to do that oreganata style on other seafood.

What’s tilapia oreganata?

Oreganata style is just an oregano-breadcrumb-garlic topping for fish, shrimp, clams, and other seafood.

Is Tilapia good for you?

Tilapia is a light tasting fish that’s lean source of protein. Nonetheless, due to the concerning farming practices involving tilapia in China, it’s best to avoid tilapia from China and search for tilapia from other parts of the world. The best sources include fish from the US, Canada, the Netherlands, Ecuador or Peru. Whole Foods sources their tilapia from Ecuador, you’ll be able to read more about that here.

Ingredients

• Oregano: No oreganata recipe is complete without oregano. Dried or fresh will work.
• Tilapia: You should utilize fresh or frozen tilapia filets. In the event you use frozen, thaw them overnight within 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

The way 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 highest 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 prefer to eat tilapia oreganata with roasted vegetables or a salad. Below are some ideas, including a number of starchier sides to make it more filling.

The way to Store Tilapia Oreganata

This fish oreganata recipe is best eaten straight out of the oven. Nonetheless, cooked fish will last as long as 3 days within the refrigerator. In the event you don’t need to microwave the leftovers, which might 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: In the event you don’t have seasoned breadcrumbs, use regular and add dried herbs, like basil and parsley, and onion powder. You can even use seasoned gluten-free panko.

More Tilapia Recipes You’ll Love

Prep: 2 mins

Cook: 8 mins

Total: 10 mins

Yield: 4 servings

Serving Size: 1 piece 

• Preheat the broiler. Line a sheet pan with aluminum foil. Adjust the highest rack 6 to eight 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 eight minutes depending on the thickness (watch out to not burn). No have to turn the fish.

• Serve with lemon and your favorite vegetables.

Last Step:

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Serving: 1 piece , Calories: 219 kcal, Carbohydrates: 3 g, Protein: 35 g, Fat: 7.5 g, Saturated Fat: 1.5 g, Cholesterol: 85 mg, Sodium: 301.5 mg, Fiber: 0.5 g, Sugar: 0.5 g