Healthy and Delicious
This dish takes about 45 minutes from prep to finish. Tilapia does not have its own distinctive taste and lends itself well to whatever seasoning and flavoring you choose. This recipe is straightforward, easy to prepare and low in calories.
What you need
- A broiler pan (the kind you find in most ovens)
- Aluminum foil
- Canola oil cooking spray
- 4-good sized tilapia fillets or loins (I like the frozen variety, after defrosting, they taste more fresh).
- 4-Cloves of finely chopped garlic
- Extra virgin olive oil
- 8-Thin pats of real butter
- Salt and ground black pepper
- Parsley flakes
Pre-heat your oven to 400 degrees. This is a very important step.
Line the bottom of the broiler pan with aluminum foil for easy clean up. Leave the top grate uncovered. Spray the top grate with the cooking oil so that the fillets don’t stick.
While the oven is heating up, rinse each filet under cold running water and pat the excess water off with paper towels.
Place the fillets on the cooking spray coated grate and drizzle some olive oil over each filet.
Salt and pepper to taste and add some of the chopped garlic on top of each filet.
Place 2 pats of butter on each fillet and then sprinkle some parsley flakes on top.
Squeeze the lemon juice over the fillets
Place the pan in the pre-heated oven and cook for 30-35 minutes.
This is nicely served over a bed of rice with cooked green veggies on the side.
A good pinot grigio adds the finishing touch.
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