300-Calorie Lemon Garlic Tilapia (Print)

A light tilapia dish with lemon, garlic, and tender green beans for a wholesome meal.

# Components:

→ Fish & Vegetables

01 - 4 tilapia fillets, 4 oz each, fresh or thawed
02 - 12 oz fresh green beans, trimmed
03 - 1 small red onion, thinly sliced
04 - 1 lemon, thinly sliced

→ Marinade & Seasonings

05 - 3 tablespoons fresh lemon juice
06 - 2 tablespoons olive oil
07 - 2 large garlic cloves, minced
08 - 1 teaspoon dried oregano
09 - 1/2 teaspoon salt
10 - 1/4 teaspoon black pepper

→ Garnish

11 - 2 tablespoons chopped fresh parsley

# Directions:

01 - Preheat oven to 400°F.
02 - In a small bowl, whisk together lemon juice, olive oil, minced garlic, oregano, salt, and black pepper until combined.
03 - Lay out 4 large sheets of aluminum foil. Divide green beans evenly among the centers of each sheet. Top green beans with sliced red onion.
04 - Pat tilapia fillets dry with paper towels. Place one fillet on top of each pile of vegetables.
05 - Drizzle each fillet with the prepared lemon-garlic marinade. Top each fillet with 2 to 3 lemon slices.
06 - Fold the foil over fish and vegetables, sealing tightly to form a packet. Place packets on a baking sheet.
07 - Bake for 18 to 20 minutes, until tilapia is opaque and flakes easily with a fork.
08 - Carefully open packets, as steam will be hot. Garnish with fresh parsley and serve immediately.

# Expert Advice:

01 -
  • At just 295 calories per serving, it's perfect for health-conscious diners
  • The entire meal cooks together in one packet, minimizing cleanup
  • Fresh lemon and garlic create bright, bold flavors without added fat
  • The steaming method keeps fish moist and tender every time
  • It's naturally gluten-free and dairy-free for those with dietary restrictions
02 -
  • For the freshest flavor, zest your lemon before juicing it and add the zest to the marinade
  • If using frozen tilapia, ensure it's completely thawed and patted dry to prevent excess moisture
  • Parchment paper can be used instead of foil for an eco-friendly alternative
  • Cut all vegetables to similar sizes to ensure even cooking
  • Let the packets rest for 2 minutes after removing from the oven before opening
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