BAKED HERB CRUSTED TILAPIA WITH ROASTED VEGETABLES
Baked Herb-Crusted Tilapia with Roasted Vegetables is a healthy and flavorful dish that is perfect for those following an Indian weight loss plan. Tilapia fillets are coated in a delicious herb crust seasoning and baked to perfection. The combination of aromatic herbs and spices adds wonderful flavor to the mild-tasting fish. Roasted mixed vegetables complement the tilapia and provide essential nutrients and fiber. This dish is low in calories and fat, making it a nutritious choice for weight loss.
INGREDIENTS
- 4 tilapia fillets
- 2 tablespoons olive oil
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 2 cups mixed vegetables (such as bell peppers, zucchini, and cherry tomatoes), chopped
- Fresh lemon wedges, for serving
INSTRUCTIONS
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with oil.
In a small bowl, combine dried basil, dried thyme, dried oregano, garlic powder, onion powder, paprika, salt, and pepper. Mix well to create the herb crust seasoning.
Place the tilapia fillets on the prepared baking sheet. Drizzle them with olive oil and sprinkle the herb crust seasoning evenly over each fillet, pressing it gently to adhere.
Arrange the mixed vegetables around the tilapia fillets on the baking sheet. Drizzle them with olive oil and season with salt and pepper to taste.
Bake in the preheated oven for about 15-20 minutes, or until the tilapia is cooked through and flakes easily with a fork, and the vegetables are tender and slightly browned.
Remove from the oven and let it cool for a few minutes.
Serve the baked herb-crusted tilapia with roasted vegetables on a plate. Squeeze fresh lemon juice over the fish before serving.
TIPS
- Choose fresh tilapia fillets from a reliable source to ensure quality and freshness.
- You can customize the herb crust seasoning by adding other dried herbs and spices according to your preference.
- Use a variety of colorful vegetables to make the dish visually appealing and increase nutritional value.
- Feel free to experiment with different vegetable combinations, such as broccoli, carrots, or asparagus.
- Make sure to chop the vegetables into similar-sized pieces for even roasting.
- Drizzle the vegetables with olive oil and season them generously with salt and pepper for enhanced flavor.
- Adjust the cooking time depending on the thickness of the tilapia fillets to prevent overcooking.
- Serve the baked tilapia and roasted vegetables with a side of steamed quinoa or brown rice for a complete meal.
- Enjoy this dish as part of a well-balanced diet, accompanied by regular exercise, for effective weight loss.
NUTRITION VALUE
- Calories: 200
- Protein: 25g
- Fat: 8g
- Carbohydrates: 8g
- Fiber: 3g
