Easy Lemon Garlic Tilapia: A Delicious and Budget-Friendly Recipe for Four

Fish is a fantastic source of protein and omega-3 fatty acids, but it doesn't have to break the bank.

Tilapia, in particular, is an affordable and versatile fish that lends itself well to a variety of flavors. This Lemon Garlic Tilapia recipe is not only economical but also quick and easy to prepare, making it an ideal choice for a nutritious weeknight dinner for a family of four.

Ingredients:

• 4 tilapia fillets (about 6 ounces each)
• 2 tablespoons olive oil
• 2 cloves garlic, finely minced
• Juice of 1 lemon
• Zest of 1 lemon
• 2 tablespoons fresh parsley, chopped
• Salt and pepper, to taste
• Optional: 1 tablespoon capers, drained

Instructions:

1. Preheat the Oven: Begin by preheating your oven to 400 degrees Fahrenheit (200 degrees Celsius). This will ensure that the oven is ready for the fish once you've prepared it.

2. Prepare the Garlic Lemon Mixture: In a small bowl, combine the olive oil, minced garlic, lemon juice, and lemon zest. If you're using capers, add them to the mixture for an extra burst of flavor. Mix these ingredients well to create a flavorful marinade.

3. Season the Tilapia: Lay the tilapia fillets in a single layer on a baking sheet lined with parchment paper or lightly greased foil. Sprinkle each fillet with salt and pepper to taste, ensuring each piece is evenly seasoned.

4. Apply the Marinade: Spoon the lemon garlic mixture over each tilapia fillet, making sure the fillets are evenly coated. This will infuse the fish with a bright and tangy flavor while it cooks.

5. Bake the Fish: Place the baking sheet in the oven and bake the tilapia for about 10-12 minutes, or until the fish flakes easily with a fork. The exact cooking time can vary depending on the thickness of the fillets, so keep an eye on them to ensure they do not overcook.

6. Garnish and Serve: Once the tilapia is cooked through, remove it from the oven. Sprinkle the chopped fresh parsley over the top of each fillet before serving. This not only adds a fresh flavor but also makes the dish visually appealing.

Serving Suggestions:

Serve the Lemon Garlic Tilapia with a side of steamed vegetables, such as broccoli or green beans, and a simple rice or quinoa for a balanced meal. For a lighter option, consider pairing it with a fresh salad dressed with olive oil and lemon juice.

Nutritional Benefits:

Tilapia is an excellent source of low-fat protein, making it great for heart health and weight management. Additionally, the lemon in the recipe provides vitamin C, which boosts the immune system, while garlic offers anti-inflammatory benefits.

Cost-Effectiveness:

This recipe utilizes ingredients that are generally inexpensive and readily available. Tilapia is one of the more affordable fish options, and combining it with basic pantry staples like lemon, garlic, and olive oil maximizes flavor without adding to the cost.

Conclusion:

This Lemon Garlic Tilapia recipe is a testament to the fact that eating well does not require spending a lot. It's perfect for families looking to enjoy a healthy, flavorful meal without stretching their budget. Easy to prepare and delightful to taste, it's sure to become a weeknight favorite in any household.