Baked Lemon Garlic Tilapia
Baked Lemon Garlic Tilapia is a light, flavorful seafood dish featuring tender tilapia fillets baked with a bright, aromatic mixture of lemon, garlic, and herbs. It typically includes ingredients like olive oil, fresh parsley, and a touch of butter for richness. This preparation is a popular, healthy way to enjoy tilapia, a mild white fish enjoyed globally but especially common in American and international home cooking.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates, making it a lean, nutrient-dense meal. It provides essential nutrients like omega-3 fatty acids, vitamin B12, and selenium, with a rough calorie count of around 200-250 per serving, depending on added fats.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 34 g |
| Carbs | 1 g |
| Fat | 7 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 380 mg |
| Potassium | 450 mg |
| Phosphorus | 250 mg |
| Selenium | 54 mcg |
| Vitamin B12 | 2.1 mcg |
| Niacin (B3) | 8.5 mg |
| Vitamin B6 | 0.7 mg |
| Magnesium | 35 mg |
| Vitamin D | 6.5 mcg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, tilapia is one of the most widely farmed and consumed fish in the world, often called the 'aquatic chicken' for its affordability and versatility. Nutritionally, this preparation highlights a simple, heart-healthy cooking method that maximizes the fish's lean protein while using flavorful, low-calorie ingredients like lemon and garlic.
