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Garlic and Parsley Tilapia

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Nutrition FactsServings and TimesIngredients and Preparation

Nutrition Facts

Serving Size 1
Calories 302
Total Fat 18 g
Saturated Fat 5.5 g
Sodium 381 mg
Total Carbohydrate 1 g
Dietary Fiber 0.5 g
Protein 33 g

Servings and Times

Servings 2

Ingredients and Preparation

Ingredients Measures
Butter 1 tablespoon
Olive oil 1 teaspoon
Garlic, minced 1 clove
Fresh parsley, chopped 2 tablespoons (plus extra sprigs for garnish)
Salt ¼ teaspoon
Dash of freshly ground pepper
Tilapia filets ¾ pound
Cooking spray
Lemon wedges

Directions

  1. Preheat oven to 350˚ F.
  2. Heat butter and olive oil in a small skillet or sauce pan over medium-high heat. Add the garlic and sauté for 1-2 minutes, until fragrant. Stir in parsley, salt, and pepper, and remove from heat.
  3. Place tilapia filets on an oven-safe baking dish coated with cooking spray. Add tilapia and drizzle with butter mixture. Bake for about 15 minutes or until fish is opaque throughout and flakes easily. Garnish with parsley sprigs and serve with lemon wedges.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

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Resources

  • Exchanges

    5 very lean meats; 2 fats

  • Side Suggestions: Garlic-sautéed Broccolini

    Wash and trim the ends of ½ pound broccolini. Fill a medium-sized pot with water and bring to a boil. Add broccolini and cook for 5-6 minutes, until tender. Drain and set aside. Heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add 2 minced garlic cloves and cook for 1-2 minutes. Add broccolini and cook, stirring frequently, for another minute. Nutrition Info (for ½ of recipe): 76 calories; 7 g carbohydrate; 3.5 g protein; 5 g fat (1 g sat); 3.5 g fiber; 31 mg sodium. Exchanges: 1 vegetable; 1 fat.

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