Garlic–Olive Oil Baked Tilapia
Tilapia is baked with crushed garlic, olive oil, chopped onion, and a touch of cayenne pepper, creating a fragrant fish dish with gentle heat and rich, aromatic flavor. It makes an easy choice for a weeknight dinner, and the same seasoned fillets can also be grilled on aluminum foil until cooked to your preferred doneness.
- Prep5 mins
- Cook30 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Garlic–Olive Oil Baked Tilapia, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 60 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 13 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 70
- Heart Health
- 54
- Metabolic
- 10
- Digestive
- 35
- Inflammatory
- 15
- Performance
- 46
- General Wellness
- 1
Rub the fish fillets with the crushed garlic, then place them in a shallow, non-reactive dish. Spoon the olive oil over the fish until it is coated. Place the onion on top of the fish. Cover the fish and refrigerate overnight to allow it to soak in the marinade.
- 2
Preheat the oven to 350 degrees F (175 degrees C).
- 3
If baking the fish, transfer it to a 9x13-inch baking dish along with the olive oil, garlic, and onion. Sprinkle the fish with the cayenne or white pepper. If grilling the fish, wrap the fish, oil, garlic, onion, and pepper in aluminum foil.
- 4
Bake at 350 degrees F (175 degrees C) for 30 minutes.
- Calories 189.13 kcal Moderate 9%
- Protein 19.54 g Good Source 39%
- Carbohydrate 3.55 g 1%
- Total Fat 11.1 g Moderate 14%
- Saturated Fat 1.88 g Moderate 9%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 45.41 mg Moderate 15%
- Sodium 43.09 mg Low Source 2%
- Dietary Fiber 0.4 g Low Source 1%
- Total Sugars 0.02 g --
- Added Sugars 0.02 g Low Source 0%
- Calcium 29.29 mg Low Source 2%
- Iron 1.02 mg Low Source 6%
- Potassium 565.59 mg Moderate 12%
- Vitamin A 0.0 mcg Low Source 0%
- Vitamin C 0.92 mg Low Source 1%
- Vitamin D 3.52 mcg Moderate 18%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Garlic 🧄
- Onions 🧅
About This Recipe
Garlic Olive Oil Baked Tilapia is made with 5 ingredients and serves 4. It takes about 35 mins and is rated easy. Key ingredients include Cayenne Pepper, Garlic, Olive Oil, and Onion. Each serving provides about 189.13 kcal, and is a good source of protein.
Recipe Questions
- What is Garlic–Olive Oil Baked Tilapia made of?
- The main ingredients are Cayenne Pepper, Garlic, Olive Oil, Onion, Tilapia. The full list of 5 is above.
- How long does it take to make Garlic–Olive Oil Baked Tilapia?
- About 35 mins in total: 5 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 189.13 kcal. The full nutrition breakdown is above.
- Is Garlic–Olive Oil Baked Tilapia easy to make?
- This recipe is rated easy, with 5 ingredients and 4 steps.
- Is Garlic–Olive Oil Baked Tilapia healthy?
- Garlic–Olive Oil Baked Tilapia has an easyChef Pro health score of 54/100. Per serving, it provides 189.13 calories and 19.54 g of protein, or 39% of the Daily Value. Worth noting per serving: saturated fat at 1.88 g (9% of the Daily Value). It contains Fish, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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