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Baked Lemon Garlic Tilapia with Quinoa
Created by: Howcan Team
Ingredients
- 4 tilapia fillets
- 2 lemons, juiced and zested
- 4 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 cups quinoa
- 4 cups water or broth
- Fresh parsley for garnish
Instructions
- Preheat the oven to 400°F (200°C).
- In a small bowl, whisk together the juice and zest of 1 lemon, minced garlic, olive oil, oregano, salt, and black pepper.
- Place the tilapia fillets in a baking dish and pour the lemon garlic mixture over them, ensuring they are evenly coated. Let them marinate for 10 minutes.
- Bake the tilapia in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
- While the tilapia is baking, rinse the quinoa under cold water. In a medium saucepan, bring 4 cups of water or broth to a boil. Add the quinoa, reduce heat to low, cover, and simmer for 15-20 minutes, or until the liquid is absorbed and the quinoa is tender.
- Fluff the quinoa with a fork and season with salt and pepper to taste.
- Serve the baked lemon garlic tilapia alongside the quinoa, garnished with fresh parsley and lemon wedges if desired.
- Enjoy your delicious and healthy meal!
Baked Lemon Garlic Tilapia is a light and flavorful dish that has gained popularity for its simplicity and delicious taste. This dish originated in Mediterranean cuisine, where fresh seafood and citrus flavors are abundant. The combination of zesty lemon and pungent garlic perfectly complements the mild flavor of tilapia. The addition of quinoa as a side brings a nutty and wholesome element to the meal, providing a boost of protein and fiber. Chefs often recommend using high-quality, fresh tilapia and infusing the fish with the vibrant flavors of lemon and garlic. For a twist, some restaurants serve this dish with a side of quinoa instead of the traditional brown rice, offering a healthier and gluten-free alternative. Today, the best version of this dish can be found in coastal regions where fresh seafood is abundant, such as the Mediterranean, where local chefs expertly prepare the tilapia with a perfect balance of lemon and garlic. It's important to get the seasoning just right to enhance the natural flavors of the fish and ensure a delightful dining experience.
35 min
4
300 calories
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