Home Healthy Food Broiled Tilapia Oreganata – Skinnytaste

Broiled Tilapia Oreganata – Skinnytaste

Broiled Tilapia Oreganata – Skinnytaste


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Broiled Tilapia Oreganata is my favourite technique to make tilapia once I’m craving fish for a fast weeknight meal.

Broiled Tilapia Oreganata with lemon and asparagus

Broiled Tilapia Oreganata

This wholesome broiled tilapia recipe is the most effective, I take advantage of it with flounder, crimson snapper, sole or any white flaky fish. The oreganata topping offers it a traditional Italian taste with breadcrumbs, oregano, and garlic. Broiling is a really quick and simple technique to cook dinner fish, too – executed in beneath 10 minutes! This simple recipe has 5 components, not counting salt, pepper and olive oil (components everybody has readily available). For extra seafood recipes, you may also like this Shrimp Oreganata if you wish to do this oreganata model on different seafood.

Broild Tilapia Oreganata

What’s tilapia oreganata?

Oreganata model is just an oregano-breadcrumb-garlic topping for fish, shrimp, clams, and different seafood.

Is Tilapia good for you?

Tilapia is a light tasting fish that’s lean supply of protein. Nonetheless, due to the regarding farming practices involving tilapia in China, it’s best to keep away from tilapia from China and search for tilapia from different components of the world. The greatest sources embody fish from the US, Canada, the Netherlands, Ecuador or Peru. Complete Meals sources their tilapia from Ecuador, you may learn extra about that right here.


  • Oregano: No oreganata recipe is full with out oregano. Dried or contemporary will work.
  • Tilapia: You need to use contemporary or frozen tilapia filets. If you happen to use frozen, thaw them in a single day within the fridge.
  • Salt and Pepper to season
  • Olive Oil to drizzle over the fish
  • Garlic: Mince two garlic cloves.
  • Breadcrumbs: Use complete wheat seasoned breadcrumbs for additional taste.
  • Lemon wedges to serve with the fish

How you can Make Tilapia Oreganata

  • Tilapia: Rinse the tilapia and pat it dry with paper towels. Season it with salt, pepper, and oregano and switch it to a foil-lined sheet pan.
  • Topping: Prime the tilapia with garlic, olive oil, and breadcrumbs.

How lengthy do I broil tilapia?

  • Prep: Preheat the broiler on low and set the highest rack six to eight inches from the heating aspect.
  • Broil the tilapia for six to eight minutes, relying on the thickness. It’s executed when the breadcrumbs are golden brown and the fish flakes simply with a fork.

What to Serve with Tilapia Oreganata

I prefer to eat tilapia oreganata with roasted greens or a salad. Under are some concepts, together with a number of starchier sides to make it extra filling.

How you can Retailer Tilapia Oreganata

This fish oreganata recipe is greatest eaten straight out of the oven. Nonetheless, cooked fish will last as long as 3 days within the fridge. If you happen to don’t wish to microwave the leftovers, which may make your kitchen odor fishy, eat it chilly over a salad.


  • Fish: Swap tilapia for any white fish, like snapper, cod, flounder, or sole.
  • Breadcrumbs: If you happen to don’t have seasoned breadcrumbs, use common and add dried herbs, like basil and parsley, and onion powder. It’s also possible to use seasoned gluten-free panko.
tilapia breadcrumbs garlic and lemon
Broiled Tilapia Oreganata

Extra Tilapia Recipes You’ll Love

Prep: 2 minutes

Cook dinner: 8 minutes

Whole: 10 minutes

Yield: 4 servings

Serving Dimension: 1 piece 

  • Preheat the broiler. Line a sheet pan with aluminum foil. Regulate the highest rack 6 to eight inches from the heating aspect.

  • Rinse tilapia and pat dry with paper towels.

  • Season the fish with salt, black pepper and oregano. Switch to the ready pan organized in a single layer.

  • Prime with crushed garlic, drizzle with olive oil and sprinkle breadcrumbs.

  • Set broiler to low and place fish on the rack. Cook dinner till the breadcrumbs are golden brown and the fish is cooked by and flakes simply with a fork, about 6 to eight minutes relying on the thickness (watch out to not burn). No want to show the fish.

  • Serve with lemon and your favourite greens.

Final Step:

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Serving: 1 piece , Energy: 219 kcal, Carbohydrates: 3 g, Protein: 35 g, Fats: 7.5 g, Saturated Fats: 1.5 g, Ldl cholesterol: 85 mg, Sodium: 301.5 mg, Fiber: 0.5 g, Sugar: 0.5 g