Baked Tilapia

Baked tilapia is a light and healthy seafood dish that’s incredibly easy to prepare while offering great flavor. Known for its mild taste and flaky texture, tilapia is a versatile fish that pairs well with various seasonings and sides, making it a perfect choice for a quick weeknight dinner or a lighter meal. Whether you’re a seafood lover or just looking for a simple protein, baked tilapia is a dish that’s both delicious and nutritious.

To make baked tilapia, start by choosing fresh or frozen tilapia fillets. The key to a great baked tilapia is in the seasoning. A simple combination of olive oil, lemon juice, garlic, salt, and pepper is all you need to bring out the fish’s natural flavor. You can also add fresh herbs like parsley, thyme, or dill to enhance the taste, or even sprinkle a bit of paprika or cayenne pepper for a subtle kick. For added depth, a light drizzle of melted butter works wonders.

Preheat your oven to 400°F (200°C) and prepare a baking dish by lightly greasing it or lining it with parchment paper. Place the seasoned tilapia fillets in the dish, ensuring they are spaced out evenly for even cooking. Bake the fish for 12-15 minutes, or until it flakes easily with a fork. The result is perfectly cooked, tender tilapia that retains moisture and flavor.

Baked tilapia is incredibly versatile and can be served with a variety of side dishes. Pair it with steamed vegetables, roasted potatoes, or a fresh salad for a light and healthy meal. You can also serve it over rice or quinoa for a more filling dish. A squeeze of fresh lemon juice on top right before serving adds brightness and enhances the flavors even more.

This simple baked tilapia is a go-to recipe for anyone looking for a quick, healthy, and flavorful dinner that’s easy to make and sure to please.

Baked Tilapia

3.64 from 165 votes

A simple and healthy recipe for baked tilapia, perfect for a quick weeknight dinner. This dish is light, flavorful, and easy to prepare, making it an ideal choice for fish lovers.

Servings 4 people

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

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Ingredients

  

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• 4 fillets tilapia fresh or thawed
• 2 tablespoons olive oil extra virgin
• 1 teaspoon lemon zest finely grated
• 1 teaspoon lemon juice freshly squeezed
• 1 teaspoon garlic powder
• 1 teaspoon paprika smoked
• 0.5 teaspoon salt to taste
• 0.5 teaspoon black pepper freshly ground, to taste

Instructions

 

• Preheat your oven to 400°F (200°C).
• Arrange the tilapia fillets in a single layer in a baking dish.
• Drizzle the olive oil over the tilapia fillets.
• Sprinkle the lemon zest, lemon juice, garlic powder, paprika, salt, and black pepper evenly over the fillets.
• Bake in the preheated oven for 20 minutes, or until the fish flakes easily with a fork.
• Serve the baked tilapia hot with your favorite sides.

Nutrition

Serving: 1gCalories: 210kcalCarbohydrates: 1gProtein: 40gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 96mgSodium: 300mgPotassium: 690mgVitamin A: 10IUVitamin C: 15mgCalcium: 2mgIron: 6mg

Calories: 210kcal

Meal Type: Lunch

Cuisine: Mediterranean

Keyword: healthy eating, recipes, seafood

Cooking Method: Baked

Diet: Low-carb

Time: 30-45 Min

Level: Easy

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