Print

Baked Tilapia

Baked Tilapia
Print Recipe

Baked tilapia is a quick, healthy, and flavorful dinner option featuring light, flaky fish infused with fresh herbs, garlic, and citrus. Perfect for busy weeknights, this recipe is fuss-free, nutritious, and versatile, appealing to families and pescatarian diets alike.

Ingredients

Scale

Main Ingredients

  • 4 tilapia fillets (fresh or thawed, about 6 ounces each)
  • 2 tablespoons olive oil
  • 2 tablespoons fresh lemon juice
  • 2 cloves garlic, minced
  • Salt, to taste
  • Black pepper, to taste
  • 2 tablespoons fresh herbs (parsley, dill, or thyme), chopped

Optional Seasonings

  • 1/2 teaspoon paprika or chili flakes (optional, for smoky or spicy flavor)

Variation Ingredients (Optional)

  • 1/4 cup chopped sun-dried tomatoes, fresh basil leaves, and 2 tablespoons grated Parmesan cheese (Italian twist)
  • 1/4 teaspoon cayenne pepper, 1/2 teaspoon chili powder, and a drizzle of hot sauce (spicy kick)
  • 2 tablespoons soy sauce, 1 teaspoon sesame oil, 1 teaspoon grated fresh ginger (Asian-inspired)
  • 1/3 cup breadcrumbs mixed with fresh herbs and 1 teaspoon lemon zest (herb-crusted topping)
  • 2 tablespoons melted garlic butter (to pour over fish after baking)

Instructions

  1. Preheat and Prepare: Set your oven to 400°F (200°C) to preheat while you prepare the fish. Lightly grease a baking dish or line it with parchment paper to prevent sticking and make cleanup easier.
  2. Season the Fish: Pat the tilapia fillets dry with paper towels to remove excess moisture. Drizzle olive oil and lemon juice evenly over each fillet. Sprinkle minced garlic, salt, pepper, and your choice of fresh herbs evenly across the fish. Add optional paprika or chili flakes if desired.
  3. Bake the Tilapia: Arrange the seasoned fillets in a single layer in the baking dish. Bake uncovered for 12 to 15 minutes until the fish flakes easily with a fork and appears opaque. Start checking at 10 minutes to avoid overcooking and retain tenderness.
  4. Serve and Enjoy: Garnish the baked tilapia with additional fresh herbs or a squeeze of lemon juice for brightness. Serve immediately alongside your favorite sides like steamed vegetables, garlic roasted potatoes, or light salads for a balanced meal.

Notes

  • Choose fillets with uniform thickness to ensure even cooking.
  • Do not skip the lemon juice; it brightens the flavor and balances richness.
  • Pat fish dry before seasoning to improve flavor absorption.
  • Use fresh herbs for better flavor compared to dried.
  • Check fish for doneness starting at 10 minutes to avoid drying out.

Nutrition

Keywords: baked tilapia, healthy fish recipe, quick dinner, easy fish recipe, low calorie dinner, weeknight meals, kid-friendly fish, gluten free

Find it online: https://ninagourmet.com/baked-tilapia/