realistic recipes for a nutritious kitchen

Clean Eating Tilapia Oreganata

Tilapia Orgeganata

Tilapia Oreganata – Clean & Delicious®

I can hardly believe that’s it’s been almost six weeks since Jachs was born!  Thanks so much to everyone who sent well wishes and for those of you who have been patiently waiting for me to get things back in order around here.

I think we’re all starting to get the new rhythm around here and I’m more than ready to work on this lingering 15 lbs. of post-baby weight!

It’s been a while since I’ve had enough extra weight that my most of my clothes are barely fitting so I want to be extra mindful not to slip into any of my “old-dieting-ways”.

I plan to take a slow and steady approach back to a comfortable weight the good old fashioned way!  Plenty of  daily activity, a handful of scheduled workouts, and lots of Clean & Delicious eats of course!

I find focusing on veggies, fruits, and lean proteins is best for my body and lifestyle when it comes to losing weight.  I try to make sure I choose high quality carbs when I have them and cut way back on refined sugars (especially dessert – not so much the wine).  After having a fairly indulgent pregnancy, I think it’s best to ease into change, so that’s my plan!  Focus on the positive and slowly let the rest fall away (or at least into place).

This was a recipe that I saw over on Skinny Taste - a must read for anyone looking for a little clean and delicious inspiration in the kitchen!  Gina has tons and tons of light and nutritious meal ideas and she is forever posting new recipes.

Any stocked kitchen should have all of the ingredients on hand for this super quick recipe! And yes, that means we should all have olive oil, dried herbs, lemons, bread crumbs, and garlic in our kitchens at all times!  As for the fish – you’re allowed to run out to get that the day of;).

Not only did Beng and I love this dish but Katie gobbled it up as well which is why I can confidently tell you that this is family-friendly recipe.

If you like your Oreganata nice and crunchy, then be sure to swap out the bread crumbs for Panko bread crumbs, this will ensure an extra crunchy Oreganata.

Clean EatingTilapia Oreganata

Recipe slightly adapted from SkinnyTaste

Yield: 4 servings

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Ingredients:

  • 1 lb. tilapia filets (you can use any white fish)
  • 2 cloves of garlic, crushed
  • The zest of one lemon
  • 1 tbsp of fresh chopped oregano (or 1 tsp dried)
  • 1 tbsp olive oil
  • 2 tbsp seasoned whole wheat bread crumbs
  • Salt and pepper to taste

Directions:

Pre-heat oven to 350 degrees.  Lightly coat a rimmed baking sheet with olive oil.

Place tilapia on the baking sheet and season with salt and pepper.

In a small bowl combine garlic, lemon zest (not the juice), oregano, and olive oil.  Using a pastry brush (or your fingers!) rub the herbed oil on top of each filet.  Finish by sprinkling the breadcrumbs evenly on top of the fillets.

Pop in the oven and bake for 8-10 minutes or until the fish is opaque and just cooked through.

Serve with fresh lemon wedges and your favorite veggie.  Enjoy!

Makes 4 servings.

Nutritional Analysis

Calories: 158; Total Fat: 6.1g; Saturated Fat: 1g; Cholesterol: 50mg; Carbohydrate: 4.4g; Dietary Fiber: 0.3; Sugars: 0.3g; Protein: 21.6g

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10 Responses to “Clean Eating Tilapia Oreganata”

  1. #
    1
    Maria — June 29, 2011 @ 1:51 am

    I came here after being prompted at Twitter!

    The fish looks so lovely.. I don’t buy enough of it.

    Seems too easy also! Thanks for sharing :)

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      1.1
      Dani — July 1, 2011 @ 10:48 am

      It is super easy! You definitely need to give it a try!

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    2
    Mariana — June 29, 2011 @ 6:52 am

    Welcome back!! Can’t wait to try out this Tilapia! Looks delish!

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      2.1
      Dani — July 1, 2011 @ 10:49 am

      Thanks so much!! Let me know if you like it;)

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    3
    sara — June 30, 2011 @ 12:31 pm

    Hey dani…this looks so delicious..i wish i could make it!! But i am in my first trimester of pregnancy and i cant even look at fish, meat or veggies..ive basically been existing on eggs, toast, peanut butter and jelly, granola bars and pasta…any suggestions on some healthier things i could be eating that wont upset my tummy any more than it already is :(

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      3.1
      Dani — July 1, 2011 @ 10:52 am

      Sara! I SO understand!!!! Your go-to’s are a lot better than mine were in my first trimester! My menu was horrific!! Honestly, I feel like we just need to ride the wave that first trimester and go with WHATEVER works. It’s only for a very short time and you will be back to your C&D eats in NO time. Once I entered my second trimester I ready for all my nutritious faves once again;)

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    4
    Aggie — July 14, 2011 @ 1:36 pm

    One of my favorite ways to prepare fish. So simple isn’t it? And it tastes so good! I love how you eat, enjoying browsing through your recipes.

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    Jennifer Argondizza — July 25, 2011 @ 8:54 am

    This fish looks so delicious I can’t wait to try it! Dani can you share what kind of whole wheat breadcrumbs you use? I have tried several kinds and my kids just don’t seem to like any. Would love to find one they love just like the buffalo wing sauce you use, my kids can’t get enough of that one. Thanks!

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      5.1
      Dani — July 25, 2011 @ 1:10 pm

      Hi Jennifer! I can’t honestly say that I have found a wwht breadcrumb that I adore, I am currently using the 365 brand from Whole Foods but am still experimenting. Have you ever tried whole wheat panko? Definetly extra crunchy but can be hard to find.

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    6
    kellie — March 22, 2014 @ 7:20 pm

    Loved this recipe.. I added a bit of balsamic vinegar. IT was delicious and so easy. Thanks for sharing :)

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