Buttery Baked Tilapia with Garlic and Lemon
Buttery Baked Tilapia with Garlic and Lemon provides 12g protein and 278 calories per serving — too low in protein for primary meal prep. Four quick-prep servings work best as a side or light dinner, not as a standalone protein source. Pair with higher-protein sides to meet your 30g+ per-meal targets.
Ingredients
- •Tilapia, Fillet(170g)
- •¾ teaspoon sea salt
- •Paprika, Ground(5g)
- •Butter(83g)
- •Garlic(15g)
- •1 teaspoon grated lemon zest
- •Lemon
- •Bread Crumbs, Panko, Dry(80g)
- •Freshly Cracked Black Pepper, To Taste
- •Parsley, Fresh
Instructions
- 1Preheat the oven to 425°F with a rack in the center position.
- 2Pat the tilapia dry with a paper towel. Season all over with the salt and paprika. Melt 4 tablespoons of the butter in a small skillet over medium heat. Stir in the garlic and cook until fragrant, about 1 minute. Remove the pan from heat and stir in the lemon zest.
- 3Place the lemon slices in a single layer on the bottom of a 9x13 baking dish. Add the tilapia over top of the lemon, then pour over the garlic butter. Bake until the tilapia easily flakes with a fork, 10 to 12 minutes.
- 4Meanwhile, melt the remaining 1½ tablespoons of butter in the same skillet over medium heat. Stir in the panko and cook until golden brown, about 4 minutes.
- 5Divide the tilapia between plates and sprinkle with the toasted breadcrumbs, pepper, and parsley. Serve the lemon rounds on the side if desired.
Nutrition — Per Serving
278
calories
12g
protein
19g
fat
- Carbohydrates
- 16g
- Saturated fat
- 11.2g
- Sodium
- 303 mg
- Dietary fiber
- 1.4g
4 servings per batch · ~88g each
Macro data sourced from USDA FoodData Central
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How much protein does Buttery Baked Tilapia with Garlic and Lemon have per serving?
Each serving provides 12g of protein and 278 calories with 19g fat and 16g carbs. While low in absolute protein, the calorie-to-protein ratio makes this a lighter option for certain prep scenarios.
How long does Buttery Baked Tilapia with Garlic and Lemon take to prep?
This is a quick-prep recipe that batch-cooks 4 servings on the stovetop. You can have all portions ready for the week in one cooking session.
Is Buttery Baked Tilapia with Garlic and Lemon good for fat loss?
At 12g protein per 278 calories, this recipe's protein-to-calorie ratio is too low for fat loss phases where you need maximum satiety per calorie. Pair it with a high-protein side or choose recipes with at least 25g protein per serving.
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