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    • Baked Tilapia

    Mark Sharron
    Easy
    20 Minute
    4
    Amount Per Serving: calories 224; total fat 10g; cholesterol 106mg; sodium 304mg; carbohydrate 2g; 32g protein.
    Baked Tilapia is a quick and easy dish for any night of the week. Adding whitefish to a dish might be enough to get your friends who don't like fish to try it. This dish is tender, flaky, and has a lot of flavour. It's one your family will love. Tilapia is a quick, delicious, and low-maintenance dinner for your family.
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    Ingredients

    • 4 (6-ounce) tilapia fillets
    • 3 tablespoons melted butter
    • 3 tablespoons lemon juice
    • Freshly ground black pepper
    • 1-1/2 teaspoons garlic powder
    • 1/8 teaspoon Kosher salt
    • 1/4 tsp. crushed red pepper flakes
    • 2 tablespoons capers
    • 1/2 teaspoon dried oregano
    • 1/8 teaspoon paprika
    • Freshly chopped parsley and 1 lemon, sliced into rounds for garnishing
    • 1 package frozen cauliflower with broccoli and red pepper

    Method

    • To make Tuna Fish Cakes, start by draining the canned tuna. 
    • While the rice is cooking, prepare the eel by grilling or frying it.
    • Put the tomato paste, olives, and butter into a blender or food processor and whizz until smooth.
    • Put the oats in the blender or food processor, slightly broken up.
    • Coat the fillets with the butter mixture while grilling.
    • Heat a large skillet over medium-high heat and add the fish cakes.
    • Serving Suggestions: Serve immediately, garnished with parsley, if desired. Tender potatoes go wonderfully with baked tilapia, and you may add a green salad too.