Grilled Tilapia Oreganata is my favorite way to prepare tilapia when I’m craving fish for a quick weeknight meal.
Grilled tilapia oreganata
This healthy grilled tilapia recipe is the best, I use it with flounder, red snapper, sole or any white flaky fish. The oregana topping gives it a classic Italian flavor with breadcrumbs, oregano, and garlic. Frying is also a very quick and easy way to cook fish – ready in less than 10 minutes! This easy recipe has 5 ingredients, excluding 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, breadcrumbs, and garlic topping for fish, shrimp, clams, and other seafood.
Is Tilapia Good For You?
Tilapia is a bland-tasting fish that is a lean source of protein. However, due to the worrying cultivation practices involving tilapia in China, it is best to avoid tilapia from China and seek out tilapia from other parts of the world. The best sources This includes fish from the United States, Canada, the Netherlands, Ecuador or Peru. Whole Foods sources its tilapia from Ecuador, you can read more about it here.
- Oregano: No oregano recipe is complete without oregano. Dried or fresh works.
- Tilapia: You can use fresh or frozen tilapia fillets. If you’re using frozen ones, thaw them in the fridge overnight.
- salt and pepper to season
- olive oil drizzle over the fish
- Garlic: Finely chop two cloves of garlic.
- breadcrumbs: Use seasoned whole wheat crumbs for extra flavor.
- lemon slices serve with the fish
How to make tilapia oreganata
- Tilapia: Rinse the tilapia and pat dry with paper towels. Season with salt, pepper and oregano and transfer to a foil-lined sheet pan.
- topping: Sprinkle the tilapia with garlic, olive oil and breadcrumbs.
How long do I grill tilapia?
- Preparation: Preheat the grill on low and set the top rack 6 to 8 inches from the heating element.
- Fry the tilapia 6 to 8 minutes depending on thickness. It’s done when the breadcrumbs are golden brown and the fish crumbles 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 some stronger sides to make it more filling.
How to store tilapia oreganata
This fish oreganata recipe is best eaten straight from the oven. However, cooked fish can be stored in the refrigerator for up to 3 days. If you don’t want to microwave the leftovers, which can make your kitchen smell fishy, eat them cold over a salad.
- Fish: Swap tilapia for white fish like snapper, cod, flounder or sole.
- breadcrumbs: If you don’t have seasoned breadcrumbs, use regular ones 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 portions
Serving size: 1 Piece
Preheat grill. Line a baking sheet with aluminum foil. Set the top rack 6 to 8 inches from the heating element.
Rinse the tilapia and pat dry with paper towels.
Season the fish with salt, black pepper and oregano. Pour into prepared pan in a single layer.
Sprinkle with crushed garlic, drizzle with olive oil and sprinkle with breadcrumbs.
Set the grill to low and place the fish on the grid. Cook until breadcrumbs are golden brown and fish is cooked through and easily loosens with a fork, about 6 to 8 minutes depending on thickness (take care not to burn). The fish does not need to be turned.
Serve with lemon and your favorite vegetables.
Please leave a rating and a comment and let us know how you liked this recipe! This helps our business thrive and continue to bring free, high quality recipes to you.
Portion: 1 Piece , Calories: 219 kcal, Carbohydrates: 3 G, Protein: 35 G, Fat: 7.5 G, Saturated Fatty Acids: 1.5 G, Cholesterol: 85 mg, Sodium: 301.5 mg, Fiber: 0.5 G, Sugar: 0.5 G