Anyone who says they don’t have time to cook healthy hasn’t really tried to find easy recipes. Nothing cooks faster than a thin piece of fish in the oven on high heat. When I cook for my families, I usually have one recipe that is super simple and easy that I can turn out within 30 minutes. This week it was Lemon Butter Tilapia I served with streamed broccoli. One fillet of tilapia is approximately 110 calories and has 23 grams of protein.
This recipe is idiot proof, delicious and somewhat nutritious. Butter is viewed by some as an unhealthy fat so if you’re counting calories and need to watch the scale, substitute a quality extra virgin olive oil.
Tilapia isn’t my favorite fish, but it is readily available, quite versatile, freezes well and most importantly the farm raised type is considered sustainable. I learned this recently while visiting the Monterey Bay Aquarium in California. If you are ever in the area, I highly recommend checking it out.
Lemon Butter Tilapia
Preheat oven to 425 degrees. Prepare a 13×9 inch baking dish with non-stick cooking spray or light olive oil. In a small sauce pan melt 1/4 cup of salted butter and melt on medium low heat. Add one clove of minced garlic (the kind in the jar is fine for this,) the zest of one lemon and a tablespoon of fresh lemon juice (one quarter lemon) and whisk to incorporate. Slowly heat until garlic is aromatic. Season four fillets of fresh tilapia with salt and pepper and place single layer in the baking pan. Pour lemon butter over fish and place in oven. Cook for 10-15 minutes until fish is opaque and flakes easily. Garnish with fresh parsley. Use reserved lemon to squeeze if you prefer more lemon flavor after cooking.
4 fillets of fresh or previously frozen Tilapia
1 large lemon, zested and quartered
1 clove garlic or 1/2 teaspoon of chopped garlic
1/4 c. salted butter (or extra virgin olive oil)
salt & pepper
Serve with steamed vegetables and rice or your favorite sides.