Heart-healthy fish

$2.14 per serving, 15 minutes active time, packed with bone & heart benefits

Author

Nahren Recipe Club
October 10, 2025

Hey there!

Tonight's dinner is about to become your new favorite way to nourish your heart and bones without much difficulty.

What's the secret? Fresh lemon juice doesn't just add bright flavor - it actually helps your body absorb up to 40% more of tilapia's natural selenium, giving you maximum antioxidant protection.​

Heart-Healthy Lemon Garlic Tilapia

Ingredient

Amount

Est. Cost*

Frozen tilapia fillets

4 fillets (5 oz each)

$6.99

Fresh lemon

1 large

$0.75

Garlic powder

1 teaspoon

$0.15

Olive oil

2 tablespoons

$0.50

Dried thyme

1/2 teaspoon

$0.10

Black pepper

1/4 teaspoon

$0.05

Sea salt

1/4 teaspoon

$0.03

Total Cost: $8.57 for 4 servings = $2.14 per serving

Recipe:

  1. Preheat & prep: Set oven to 400°F. Pat tilapia fillets completely dry and arrange in a baking dish.

  2. Create the heart-healthy coating: Mix olive oil, garlic powder, thyme, salt, and pepper in a small bowl.

  3. Season & brighten: Brush olive oil mixture over both sides of fillets. Squeeze fresh lemon juice generously over top.

  4. Bake to perfection: Bake 12-15 minutes until fish flakes easily with a fork and reaches 145°F internal temperature.

Pro tip: This recipe is perfect for meal prep! Cook extra fillets and flake the leftovers over salads for protein-rich lunches all week. The mild flavor makes it perfect if you want want fish benefits without a "fishy" taste.​

Know someone who's still struggling with healthy dinner ideas? Forward this and give them a boost of confidence in the kitchen.

Stay nourished,
Nahren Recipe Club Team

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