Ingredients
For the Tilapia
- 4 tilapia fillets
- 1 lemon quartered
- 2 garlic cloves minced
- salt to taste
- ground pepper to taste
For the Zucchini Noodles
- 4 zucchinis
- 1 tbsp olive oil
- 2 garlic cloves minced
- salt to taste
- ground pepper to taste
Instructions
- Preheat your oven to 180°C (350°F).
- Place the tilapia fillets on a baking sheet lined with parchment paper.
- In a small bowl, mix the minced garlic, olive oil, dried oregano, salt, and pepper. Drizzle this mixture over the tilapia fillets.
- Lay lemon slices on top of the tilapia fillets.
- Bake in the preheated oven for 15-20 minutes or until the tilapia is cooked through and flakes easily with a fork.
- While the tilapia is baking, prepare the zucchini noodles (zoodles). Use a spiralizer or a julienne peeler to turn the zucchinis into noodles.
- In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté for about 30 seconds until fragrant.
- Add the zucchini noodles to the skillet. Season with salt and pepper. Sauté the zoodles for 2-3 minutes, just until they start to soften. Be careful not to overcook them; they should remain slightly crunchy.
- Serve the cooked tilapia fillets over a bed of zucchini noodles.
- Garnish with fresh herbs or a squeeze of lemon juice, if desired.This recipe offers a low-carb, diabetes-friendly option with lean protein from tilapia and nutritious zucchini noodles. Adjust the portion sizes according to your dietary needs, and consider consulting with a healthcare professional for personalized dietary guidance.
Nutrition Facts
Tilapia and zucchini noodles
Serving Size
1 Serving
Amount per Serving
Calories
240
% Daily Value*
Fat
7
g
11
%
Saturated Fat
2
g
13
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
3
g
Cholesterol
85
mg
28
%
Sodium
105
mg
5
%
Potassium
1074
mg
31
%
Carbohydrates
10
g
3
%
Fiber
3
g
13
%
Sugar
6
g
7
%
Protein
37
g
74
%
Vitamin A
398
IU
8
%
Vitamin C
50
mg
61
%
Calcium
61
mg
6
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.