Broiled Tilapia Oreganata is my favorite way to make tilapia when I’m craving fish for a quick weeknight meal.
Broiled Tilapia Oreganata
This healthy broiled tilapia recipe is the best, I use it with flounder, red snapper, sole or any white flaky fish. The oreganata topping gives it a classic Italian flavor with breadcrumbs, oregano, and garlic. Broiling is a very fast and easy way to cook fish, too – done in under 10 minutes! This easy recipe has 5 ingredients, not counting salt, pepper and olive oil (ingredients everyone has on hand). For more seafood recipes, you might also like this Shrimp Oreganata if you want to try this oreganata style on other seafood.
What is tilapia oreganata?
Oreganata style is simply an oregano-breadcrumb-garlic topping for fish, shrimp, clams, and other seafood.
Is Tilapia good for you?
Tilapia is a mild tasting fish that is lean source of protein. However, because of the concerning farming practices involving tilapia in China, it is best to avoid tilapia from China and look for tilapia from other parts of the world. The best sources include fish from the United States, Canada, the Netherlands, Ecuador or Peru. Whole Foods sources their tilapia from Ecuador, you can read more about that here.
- Oregano: No oreganata recipe is complete without oregano. Dried or fresh will work.
- Tilapia: You can use fresh or frozen tilapia filets. If you use frozen, thaw them overnight in the refrigerator.
- Salt and Pepper to season
- Olive Oil to drizzle over the fish
- Garlic: Mince two garlic cloves.
- Breadcrumbs: Use whole wheat seasoned breadcrumbs for extra flavor.
- Lemon wedges to serve with the fish
How to Make Tilapia Oreganata
- Tilapia: Rinse the tilapia and pat it dry with paper towels. Season it with salt, pepper, and oregano and transfer it to a foil-lined sheet pan.
- Topping: Top the tilapia with garlic, olive oil, and breadcrumbs.
How long do I broil tilapia?
- Prep: Preheat the broiler on low and set the top rack six to eight inches from the heating element.
- Broil the tilapia for six to eight minutes, depending on the thickness. It’s done when the breadcrumbs are golden brown and the fish flakes easily with a fork.
What to Serve with Tilapia Oreganata
I like to eat tilapia oreganata with roasted vegetables or a salad. Below are some ideas, including a few starchier sides to make it more filling.
How to Store Tilapia Oreganata
This fish oreganata recipe is best eaten straight out of the oven. However, cooked fish will last up to 3 days in the refrigerator. If you don’t want to microwave the leftovers, which can make your kitchen smell fishy, eat it cold over a salad.
- Fish: Swap tilapia for any white fish, like snapper, cod, flounder, or sole.
- Breadcrumbs: If you don’t have seasoned breadcrumbs, use regular and add dried herbs, like basil and parsley, and onion powder. You can also use seasoned gluten-free panko.
More Tilapia Recipes You’ll Love
Yield: 4 servings
Serving Size: 1 piece
Preheat the broiler. Line a sheet pan with aluminum foil. Adjust the top rack 6 to 8 inches from the heating element.
Rinse tilapia and pat dry with paper towels.
Season the fish with salt, black pepper and oregano. Transfer to the prepared pan arranged in a single layer.
Top with crushed garlic, drizzle with olive oil and sprinkle breadcrumbs.
Set broiler to low and place fish on the rack. Cook until the breadcrumbs are golden brown and the fish is cooked through and flakes easily with a fork, about 6 to 8 minutes depending on the thickness (be careful not to burn). No need to turn the fish.
Serve with lemon and your favorite vegetables.
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Serving: 1 piece , Calories: 219 kcal, Carbohydrates: 3 g, Protein: 35 g, Fat: 7.5 g, Saturated Fat: 1.5 g, Cholesterol: 85 mg, Sodium: 301.5 mg, Fiber: 0.5 g, Sugar: 0.5 g