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Baked Tilapia in Garlic and Olive Oil

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"Baked tilapia, marinated in garlic and olive oil. If you prefer to grill, get your grill hot and put the fish on aluminum foil; grill until desired doneness is reached. " — Stephen Carroll

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Cooking with Cayenne Pepper

Original recipe makes 4 servings Change Servings

4 (4 ounce) fillets tilapia
4 cloves crushed garlic
3 tablespoons olive oil

1 onion, chopped
1/4 teaspoon cayenne pepper

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Directions

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 they are coated. Place the onion on top of the fish. Cover the fish and refrigerate overnight to allow the fish to soak in the marinade.
Preheat the oven to 350 degrees F (175 degrees C).
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 you are grilling the fish, wrap the fish and oil, garlic, onion, and pepper in aluminum foil.
Bake at 350 degrees F (175 degrees F) for 30 minutes.

Kitchen-Friendly View

PREP 5 mins
COOK 30 mins
READY IN 1 day 35 mins

Footnotes

The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cooking method, etc., the actual amount of the marinade consumed will vary.

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Very tasty! I prepared mine a little differently of course, I can't help myself. I sliced my onions thin rather than chopping or dicing. I used a 5 pepper spice blend rather than cayenne. I laid the filets on top of some pre-cooked bacon I had leftover from breakfast. For the ingrediants, I added the oil, garlic, onions, salt and pepper to a small microwaveable container. I mixed these items together and cooked on high for 2 minutes, stirring half way through. I laid the bacon in the casserole dish, the filets on top, then covered with the oil/onion/garlic mix. I refridgerated for only an hour, then added an appropriate amount of 5 spice blend and covered with foil. I baked for the recommended 30 minutes. It was excellent, my husband loved it and so did I! I'll definately serve this or any variation of it again!

—Mad Cook

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Most Helpful Critical Review

Sep 13, 2005

This dish was quite bland when I made it according to the directions. I made it another night as we had lots of tilapia from a trip to Costco. I salted BOTH sides of the fish and added Italian seasoning before laying it on the aluminum foil which I brushed with olive oil. I would also recommend tenting the fish with a layer of foil to keep it from drying out. I also went heavier with the garlic - 3 times the amount and gave it a few sprays with "I can't believe it's not Butter." It was quite tasty that way.

—John Robert

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187 Ratings

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May 08, 2005

This is my new favorite recipe for Tilapia. I did modify the recipe to suit my taste buds. I didn't marinade this at all. I used my roasted garlic and spread two cloves on each piece of fish, added black pepper and salt. Drizzled olive oil and chili oil (Chinese grocer carry this) on fish. The last thing I added was Pappy's Rub on top of the onions (like a canjun spice mix). I used my mandolin slicer to thinly slice the onions. Baked for 30 minutes and broiled another 10 minutes. The onions taste more like onions rings when they are broiled and get crunchy. We ate 6 pieces between the two of us. DEEEEVine.

—Ruby

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Feb 13, 2004

This was great. I marinated it only about 4 hours and baked it, serving it atop wilted spinach. I used less onion and added some basil. Next time I fix it I will add a little less olive oil (there was a LOT in the dish after cooking). I haven't had much luck fixing fish, although I order it frequently when dining out; now this will become a regular at our house!

—DONNAY5

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Jan 06, 2005

I loved this recipe, however, I made a few minor changes. I minced my garlic and diced my onions very finely. Then I put them in a small bowl (custard cup) and added olive oil and then microwaved it for a minute. The poured that the fish and left it in the fridge for 24 hours. I baked it for 25 minuted regular and then added fresh parmesean cheese for the last 5 minutes. My 3yr old and 2 yr old eat this better than chicken and usually eat more than one piece each. This is a regular on our menu.

—JANELLECOLE

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Nov 13, 2003

This was the first time I have ever had Tilapia. I didn't use as much onion as the recipe called forand I doubled the amount of garlic...and it turned out great.

—Momof2

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Nov 09, 2003

I added a little fresh lemon juice,and some fresh tyme. I only got to marinate it for an hour. So next time i will definitley marinate longer and add salt and pepper. The kids actually liked it! And my husband loved it! I will be making this more often now that I found a simple recipe.

—RENEESM

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Oct 11, 2003

Very good, basic recipe! I added fresh lemon juice and basil. Very adaptable to use with fish other than tilapia. I use this frequently!

—LRP77

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Nutrition

Calories
217 kcal
11%

Carbohydrates
3.6 g
1%

Cholesterol
41 mg
14%

Fat
11.7 g
18%

Fiber
0.6 g
2%

Protein
23.5 g
47%

Sodium
74 mg
3%

* Percent Daily Values are based on a 2,000 calorie diet.

Nutritional Information

Baked Tilapia in Garlic and Olive Oil

Serving Size: 1/4 of a recipe
Servings Per Recipe: 4
Amount Per Serving
Calories: 217
Calories from Fat: 105

% Daily Value *
Total Fat 11.7g 18 %
Saturated Fat 1.7g 9 %
Cholesterol 41mg 14 %
Sodium 74mg 3 %
Potassium 522mg 15 %
Total Carbohydrates 3.6g 1 %
Dietary Fiber 0.6g 2 %
Protein 23.5g 47 %
Sugars 1.2g
Vitamin A 3 %
Vitamin C 8 %
Calcium 6 %
Iron 4 %
Thiamin 10 %
Niacin 37 %
Vitamin B6 33 %
Magnesium 14 %
Folate 6 %

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.