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    You are in: Home / Recipes / Smooch's Light Tilapia Recipe
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    Smooch's Light Tilapia

    Smooch's Light Tilapia. Photo by Bergy

    1/5 Photos of Smooch's Light Tilapia

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    Total Time:

    Prep Time:

    Cook Time:

    12 mins

    2 mins

    10 mins

    SmoochTheCook's Note:

    Ahhhh, I just had to put my zaar name on this one. I finally came up wtih one heck of a recipe, in my opinion and wanted to share it. One night, I was tired of measuring stuff out and trying to find a new way to cook my fish, so I combined some of my favorite flavors and came up with this. I'm thinking I may add a bit of ground red pepper to it too for a bit of a bite. Added: thanks for the great reviews!!! A note, I haven't used the dry garlic lately, as I'm really enjoying the freshly minced. I did try elephant garlic, because I got a ton of it free from a local farmer and it turned out much milder, but I liked it better with regular ol' garlic!

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    Ingredients:

    Servings:

    Units: US | Metric

    • 4 ounces tilapia fillets
    • 1/2 teaspoon garlic, minced (the dry, minced garlic is what I have been using when in a hurry)
    • 1 teaspoon oregano
    • 1/2 teaspoon basil
    • 1 teaspoon parmesan cheese (I use veggie parm)
    • 1 dash sea salt
    • cooking spray

    Directions:

    1. 1
      Preheat oven to 400. Rinse tilapia and pat dry.
    2. 2
      Spray a casserole dish with Pam spray and set fish in it.
    3. 3
      Sprinkle seasonings over fish in the order they are listed.
    4. 4
      Place in oven. Cook for 8 minutes or until fish flakes easily with a fork. I put it on broil the last TINY bit to get the cheese a little browned, but it's good without doing this too.

    Browse Our Top Tilapia Recipes

    Ratings & Reviews:

    • on May 02, 2010

      15

      My family and I thought the seasonings were way too overpowering for the fish. I followed the recipe exactly as written.

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on December 27, 2010

      45

      Nice change from our regular Tilapia menus. Felt that it was enough flavor and was ready in a snap!! Did use a little lemon juice as noted in previous review , but followed the postd recipe other than that. Thanks for the post

      person found this review Helpful. Was this review helpful to you? Yes | No
    • on February 08, 2011

      45

      Yum! I didn't have parm cheese, so I left it off and otherwise followed the recipe

      people found this review Helpful. Was this review helpful to you? Yes | No

    Read All Reviews (11)

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    Nutritional Facts for Smooch's Light Tilapia

    Serving Size: 1 (116 g)

    Servings Per Recipe: 1

    Amount Per Serving
    % Daily Value
    Calories 119.1
     
    Calories from Fat 21
    18%
    Total Fat 2.4 g
    3%
    Saturated Fat 0.9 g
    4%
    Cholesterol 58.1 mg
    19%
    Sodium 239.8 mg
    9%
    Total Carbohydrate 0.7 g
    0%
    Dietary Fiber 0.1 g
    0%
    Sugars 0.0 g
    0%
    Protein 23.5 g
    47%

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