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Preheat the Oven
Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it to prevent sticking.
TIlapia
TIlapia has 135.4 calories per serving (1 Small Piece) — that's 450.6 calories per 100g. It provides 0.9g protein, 2.3g carbs, and 13.6g fat. With a low glycemic index (GI: 53), this recipe is suitable for diabetes management. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of TIlapia in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories135.4 kcal
- Carbs2.3 g (9.3 kcal)
- Protein0.9 g (3.8 kcal)
- Fats13.6 g (122.3 kcal)
Nutrition Label
TIlapia
- Serving Size1 Small Piece (30 g)
- Calories135.4 kcal
- Carbs2.3 g
- Fiber1.1 g
- Sugar0.3 g
- Protein0.9 g
- Fat13.6 g
- Saturated fat8.6 g
- Mono unsaturated fat3.5 g
- Poly unsaturated fat0.6 g
- Cholesterol35.6 mg
- Sodium192.8 mg
Nutrition per 100g
- Calories450.6 kcal
- Carbs7.7 g
- Fiber3.5 g
- Sugar0.9 g
- Protein3.1 g
- Fat45.2 g
- Cholesterol118.6 mg
- Sodium641.8 mg
1 serving = 30g
Cooking time: 0 minutes
Serves: 12 persons
Ingredients
Butter
100 Grams
Parsley
15 Grams
Lemon juice
2 Table Spoon
Garlic small clove
10 Grams
Tilapia
200 Grams
Salt
0.5 Tea Spoon
Black pepper powder
0.5 Tea Spoon
Oregano dried
0.5 Tea Spoon
Instructions
1
2
Prepare the Lemon Garlic Butter Sauce
In a small bowl, mix the melted butter, minced garlic, lemon juice, dried oregano, salt, and black pepper. This mixture will be used for both marinating and basting the tilapia
3
. Marinate the Tilapia
Place the tilapia fillets on the prepared baking sheet. Drizzle the lemon garlic butter sauce over the tilapia fillets, making sure to coat them evenly. Allow the fillets to marinate for about 10-15 minutes
4
Bake the Tilapia
Place the baking sheet in the preheated oven and bake the tilapia for 12-15 minutes or until the fish flakes easily with a fork and is opaque throughout
5
Baste the Tilapia
About halfway through the cooking time, baste the tilapia with some of the lemon garlic butter sauce from the baking sheet. This adds extra flavor and helps keep the fish moist.
6
Serve
Once the tilapia is done, remove it from the oven. Garnish with chopped fresh parsley, if desired.
Glycemic Index
53 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | TIlapia | Bhaja tarki | Paruthi Poondu | Potti turkey |
|---|---|---|---|---|
| Calories | 135.4 kcal | 92.7 kcal | 92.7 kcal | 92.7 kcal |
| Carbs | 2.3 g | 1.8 g | 1.8 g | 1.8 g |
| Protein | 0.9 g | 9.3 g | 9.3 g | 9.3 g |
| Fat | 13.6 g | 5.4 g | 5.4 g | 5.4 g |
| Fiber | 1.1 g | 0.5 g | 0.5 g | 0.5 g |
| Sugar | 0.3 g | 0.6 g | 0.6 g | 0.6 g |
| Sodium | 192.8 mg | 295 mg | 295 mg | 295 mg |
| Cholesterol | 35.6 mg | 33.2 mg | 33.2 mg | 33.2 mg |
Similar Recipes
Bhaja tarki Paruthi Poondu Potti turkey Roasted turkey Chicken alfredo Chicken Elumichichiragam Soup Chicken lemon coriander soup Chicken nimbu dhania soup Chikkan naaranga malli suppu Kombdi Limbu Dhaniya Soup Murgi Nimbu Dhoniya Soup Bellulli benne kumbala Bellulli benne meenu Garlic butter fish Garlic butter mushroom
Health Goals Suitability
Weight Loss
At 135.4 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 53, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (0.9g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Watch your intake — saturated fat (8.6g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Small Piece (~30g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~30g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~30g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~30g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
TIlapia stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (270.7-406.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of TIlapia contains 135.4 kcal (0.9g protein, 2.3g carbs, 13.6g fat). That's 450.6 kcal per 100g. You can track exact portions in the Hint app.
At 135.4 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 53, this recipe supports stable blood sugar levels. The glycemic index is 53 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
TIlapia has 0.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, TIlapia is light enough for dinner at 135.4 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since TIlapia is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Replacing saturated fats with unsaturated fats improves cardiovascular outcomes
Sacks FM et al. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory. Circulation.
DOI: 10.1161/CIR.0000000000000510Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
