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Recipe of the Week 4/10: Broiled Tilapia Oreganata

Broiled Tilapia Oreganata

Yields 4 Servings 

Ingredients: 

1 tablespoon finely chopped fresh oregano, or 1 teaspoon dried 

4 tilapia fillets, about 6 ounces each 

1/2 teaspoon kosher salt 

1/4 teaspoon fresh black pepper 

4 teaspoons olive oil 

2 garlic cloves, minced 

2 tablespoons whole wheat seasoned breadcrumbs 

lemon wedges, for serving

Directions: 

  1.  

Preheat the broiler. Line a sheet pan with aluminum foil. Adjust the top rack 6 to 8 inches from the heating element. 

  1.  

Rinse tilapia and pat dry with paper towels. 

  1.  

Season the fish with salt, black pepper and oregano. Transfer to the prepared pan arranged in a single layer. 4. 

Top with crushed garlic, drizzle with olive oil and sprinkle breadcrumbs. 

  1.  

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 8 minutes depending on the thickness (be careful not to burn). No need to turn the fish. 

Meal Plan Check Boxes: 

5 Proteins 

Nutritional Facts: 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 

Adapted From: https://www.skinnytaste.com/broiled-tilapia-oregan-5-points/#recipe 

www.pinterest.com/novaphysicianwellness 

Found by: Brianna Lawless, MS, RDN

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