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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.
- 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)
TIlapia recipe
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.
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
Glycemic Index
30 Low
Low glycemic impact due to fat slowing carbohydrate absorption.
How to flatten the spike
- Add a protein source like dal, paneer, or yogurt
- Take a short walk after eating to help regulate blood sugar
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 |
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