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Broiled Tilapia Oreganata with Asparagus

Servings: 3 Total time: 20 min


  • 3 Tilapia Fillet

  • 1 tbsp Fresh Oregano (finely chopped)

  • 3 tbsps Extra Virgin Olive Oil

  • 2 cloves Garlic (minced or crushed)

  • 3 tbsps Whole Wheat Bread Crumbs

  • 1/4 tsp Black Pepper

  • 4 dashes Salt

  • 3 Lemons

  • 1 bundle Asparagus


  1. Adjust the top oven rack 6 to 8 inches from the heating element. Preheat the broiler on low. Meanwhile, line a sheet pan with aluminum foil.

  2. Wash and trim the woody ends off of the asparagus.

  3. Add the asparagus stalks to the foil-lined baking sheet. Drizzle them with half of the olive oil, a dash of salt, and a few grinds of black pepper.

  4. Broil for 5-6 minutes, until the spears are tender when pierced by a fork at the thickest part. After you remove the pan from the oven, zest a lemon on top.

  5. While asparagus cooks, prep the fish. Pat tilapia fillets dry with a paper towel. Season the fish with salt, black pepper, and oregano. Transfer to the prepared pan arranged in a single layer.

  6. Top with crushed garlic, drizzle with remaining olive oil, and sprinkle breadcrumbs.

  7. 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.

  8. Portion fish and asparagus among plates (or meal prep containers). Cut the remaining lemons into wedges and serve alongside.


Cook Time: Note that cook time can vary slightly amongst ovens.

No Tilapia: Use haddock, cod, or any other white fish.

Gluten-Free: Use gluten-free breadcrumbs in place of whole wheat breadcrumbs.

Dried Herbs: You can substitute fresh herbs for dried herbs by reducing the portion by 1/3.

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