Baked Tilapia Recipe

Need a fresh, tasty dinner that comes together real fast? Then you’ll love my easy Garlic Butter Oven Baked Tilapia. Seasoned with a classic blend of lemon, garlic, melted butter, and paprika, this simple dinner really hits the spot! And, it’s all done in just 20 minutes.

There are so many great recipes for baked fish out there, but I really love this one because, it doesn’t require any mayonnaise, breadcrumbs, parmesan, or other toppings. All you need is lemon, garlic, and butter. Super simple, low carb, gluten free, Keto-friendly, AND flavorFUL. Even picky eaters love this tasty fish fillet recipe.

BUT, if you’re looking for a rich and creamy fish recipe, you have to try my Skillet Tilapia with Creamy Lemon Sauce.

In general, if you have access to fish that has been freshly caught, cleaned, and put up for sale within about 48 hours, then that’s your absolute best bet for quality. Other than that, the likelihood is that any fish you buy has been frozen at some point in order to keep it fresh for transport.

Frozen fish is also processed and frozen quickly after the catch. So you can feel confident that the fish in the freezer case is, in most cases, just as good as the fish at the counter, and maybe even better!

While wild-caught fish is generally thought to be the healthiest, many food experts say that properly farmed fish is very healthy, and that includes tilapia! Tilapia is high in Omega-3 fatty acids, and is a good source of protein.

However, some sources of tilapia are better than others, so be sure to check out the source’s reputation, standards, and the kind of feed they use for their fish.

If you haven’t baked tilapia before you may be wondering how to do it properly. Here are a few quick tips for the best baked tilapia:

Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.

baked tilapia recipe

GARLIC BUTTER OVEN BAKED TILAPIA

baked tilapia recipe

Light, nutritious tilapia fillets are seasoned with garlic, butter, and lemon and baked to perfection.

Prep: 5min

Total: 20min

Serving Size: 1 serving

Nutrition Facts: calories 279 kcal, Carbohydrate 4 g, Protein 35 g, Fat 14 g, Saturated Fat 8 g, Cholesterol 115 mg, Sodium 190 mg, Fiber 1 g, Sugar 1 g, servingSize 1 serving

Ingredients:

  • 4 tilapia fillets
  • Salt and freshly ground black pepper, (to taste)
  • ½ teaspoon paprika
  • ½ teaspoon dried thyme
  • ½ teaspoon dried oregano
  • 4 tablespoons butter, (melted)
  • 4 cloves garlic, (minced)
  • 2 tablespoons lemon juice
  • ¼ teaspoon lemon zest
  • 1 lemon, (sliced into rounds, for garnish)
  • Red pepper flakes, (for garnish)
  • Chopped fresh parsley, (for garnish)
  • Lemon slices, (for garnish)

Instruction:

  1. Preheat oven to 400°F. Season tilapia with salt, pepper, paprika, thyme, and oregano; arrange fish in a 9×13 baking dish.
  2. In a mixing bowl, whisk together melted butter, garlic, lemon juice, and lemon zest; pour over tilapia.
  3. Bake tilapia for 10 to 12 minutes, or until fish flakes and is fork-tender.
  4. Garnish with pepper flakes, parsley, and lemon slices. Serve.

Garlicky Lemon Baked Tilapia

baked tilapia recipe

Make this super buttery, lemony Baked Tilapia in 20 minutes flat with just 8 ingredients—including salt and pepper!

Prep: 5min

Total: 20min

Yield: 4 serving(s)

Nutrition Facts: calories 302 Calories, Fat 17 g, Saturated Fat 10 g, Trans Fat 1 g, Cholesterol 123 mg, Sodium 497 mg, Carbohydrate 2 g, Fiber 1 g, Sugar 1 g, Protein 35 g

Ingredients:

  • 4 (6-oz.) tilapia fillets
  • Kosher salt
  • Freshly ground black pepper
  • 5 tbsp. butter, melted
  • 2 cloves garlic, minced
  • 1/4 tsp. red pepper flakes
  • Juice and zest from 1/2 lemon
  • 1 lemon, sliced into rounds
  • Freshly chopped parsley, for garnish

Instruction:

  1. Preheat oven to 400°. Season tilapia with salt and pepper and place on a small baking sheet.
  2. Mix together butter, garlic, red pepper flakes, lemon juice, and zest then pour over tilapia. Place lemon rounds on top and around tilapia.
  3. Bake tilapia until fork-tender, 10 to 12 minutes.

Baked Tilapia

baked tilapia recipe

I’ve decided to cook healthier for my family, and that includes having more fish at home. After looking at easy tilapia recipes, I decided to try baked tilapia. I love that it’s fast, too! —Hope Stewart, Raleigh, North Carolina

Prep: 10min

Total: 20min

Yield: 4 servings.

Nutrition Facts: calories 224 calories, Fat 10g fat (6g saturated fat), Cholesterol 106mg cholesterol, Sodium 304mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 32g protein.

Ingredients:

  • 4 tilapia fillets (6 ounces each)
  • 3 tablespoons butter, melted
  • 3 tablespoons lemon juice
  • 1-1/2 teaspoons garlic powder
  • 1/8 teaspoon salt
  • 2 tablespoons capers, drained
  • 1/2 teaspoon dried oregano
  • 1/8 teaspoon paprika

Instruction:

Place tilapia in an ungreased 13×9-in. baking dish. In a small bowl, combine the butter, lemon juice, garlic powder and salt; pour over the fillets. Sprinkle with capers, oregano and paprika., Bake, uncovered, at 425° until fish just begins to flake easily with a fork, 10-15 minutes.

Just 3 Ingredients Tasty Oven Baked Tilapia Fillets in 10 minutes I Easy and Quick Recipe.

FAQ

What temperature should tilapia be cooked at?

Place tilapia fillets in prepared pan. Sprinkle fillets with Old Bay seasoning. Top each fillet with a slice of butter and lemon slice. Cover pan with foil and bake for 30 to 35 minutes or until internal temperature of fish reaches 145 degrees.

How long does tilapia take to bake at 400?

At 400 degrees Fahrenheit (200 degrees Celcius), a small tilapia fillet will take about 12-minutes to bake. Larger fillets will take about 15 minutes to finish. And remember, your fish is ready and safe to eat when it reaches an internal temperature of 145ºF (63ºC).

Do you flip tilapia when baking?

No, you don’t need to flip the tilapia when baking.

Why is my baked tilapia mushy?

Low water and fat content is a hallmark of tilapia. Because of this quality, tilapia doesn’t render out excess moisture as it cooks, which in other, fattier fish, can result in oversaturation and leave your fillets soggy and mushy – not appetizing at all.

About the author

Helen is an author and editor at helenbackcafe.com, who has a passion for writing about recipes. She loves to experiment with different ingredients and cooking techniques to create delicious and unique dishes.

Among all the foods, pizza holds a special place in her heart, and she loves exploring different variations and toppings to create the perfect slice. Through her writing, Helen hopes to inspire others to get creative in the kitchen and share their love for food with the world.

Leave a Comment