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Lemon Baked Tilapia
This Lemon Baked Tilapia recipe is bursting with flavour! Pair the fish with lemon, garlic, chilli flakes and Planta for an impressive yet easy dinner.
This Lemon Baked Tilapia recipe is bursting with flavour! Pair the fish with lemon, garlic, chilli flakes and Planta for an impressive yet easy dinner.
Cooking time25 minutes- Prep time10 minutes
Servings2
- 5 tablespoons Planta margarine
- 1 whole tilapia Fish
- 4 cloves of garlic minced
- salt
- 1/4 teaspoon chilli flakes
- juice & zest of 1 lemon
- coriander chopped
- Pre-heat the oven to 200 C for 10 minutes as you prepare the fish.
- Make some slits in the tilapia fish.
- Sprinkle salt and rub into the fish and then lay on a baking tray lined with parchment paper.
- Mixed together melted Planta margarine with garlic, chilli flakes, lemon zest and lemon juice. Pour this over the tilapia fish.
- Bake for 22 - 25 minutes or until fish is fork tender and skin is crisp.
- Serve with sauteed spinach and coconut rice and garnish with chopped coriander.
| Energy (kcal) | 654 kcal |
| Energy (kJ) | 2728 kJ |
| Protein (g) | 81.0 g |
| Carbohydrate incl. fibre (g) | 4.2 g |
| Carbohydrate excl. fibre (g) | 3.4 g |
| Sugar (g) | 0.6 g |
| Fibre (g) | 0.8 g |
| Fat (g) | 35.6 g |
| Saturated fat (g) | 7.8 g |
| Unsaturated fat (g) | 25.9 g |
| Monounsaturated fat (g) | 15.8 g |
| Polyunsaturated fat (g) | 10.1 g |
| Trans fat (g) | 5.3 g |
| Cholesterol (mg) | 200 mg |
| Sodium (mg) | 288 mg |
| Salt (g) | 0.72 g |
| Vitamin A (IU) | 1444 IU |
| Vitamin C (mg) | 14.0 mg |
| Calcium (mg) | 57 mg |
| Iron (mg) | 2.52 mg |
| Potassium (mg) | 1276 mg |
