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Baked tilapia, marinated in garlic and olive oil. If you prefer to grill, get your grill hot and put the fish on aluminum foil; grill until desired doneness is reached.
Ingredients
- 4 (4 ounce) fillets tilapia
- 4 cloves crushed garlic
- 3 tablespoons olive oil
- 1 onion, chopped
- ¼ teaspoon cayenne pepper
Directions
Step 1
Rub the fish fillets with the crushed garlic, then place them in a shallow, non-reactive dish. Spoon the olive oil over the fish until they are coated. Place the onion on top of the fish. Cover the fish and refrigerate overnight to allow the fish to soak in the marinade.
Step 2
Preheat the oven to 350 degrees F (175 degrees C).
Step 3
If baking the fish, transfer it to a 9×13 inch baking dish along with the olive oil, garlic, and onion. Sprinkle the fish with the cayenne or white pepper. If you are grilling the fish, wrap the fish and oil, garlic, onion, and pepper in aluminum foil.
Step 4
Bake at 350 degrees F (175 degrees F) for 30 minutes.
Note
The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cooking method, etc., the actual amount of the marinade consumed will vary.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 217 | |
| % Daily Value * | |
| Total Fat12g | 15% |
| Saturated Fat2g | 9% |
| Cholesterol41mg | 14% |
| Sodium74mg | 3% |
| Total Carbohydrate4g | 1% |
| Dietary Fiber1g | 2% |
| Total Sugars1g | |
| Protein24g | |
| Vitamin C5mg | 24% |
| Calcium48mg | 4% |
| Iron0mg | 2% |
| Potassium522mg | 11% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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