This Baked Tilapia recipe is a go-to for anyone who wants a fast, wholesome, and delicious meal. It’s naturally low in fat, high in protein, and cooks in under 20 minutes. The simple seasoning enhances the mild flavor of tilapia without overpowering it, making it perfect for pairing with your favorite sides. Plus, clean-up is a breeze, especially when baked in foil or parchment paper.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Tilapia fillets (fresh or thawed)
Olive oil or melted butter
Garlic powder
Paprika
Lemon juice
Salt
Black pepper
Fresh parsley or dill (for garnish)
Lemon wedges (for serving)
Directions
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it.
Pat the tilapia fillets dry with paper towels and place them on the prepared baking sheet.
Drizzle the fillets with olive oil or melted butter. Rub evenly to coat both sides.
Season each fillet with garlic powder, paprika, salt, and black pepper. Squeeze fresh lemon juice over the top.
Bake for 12–15 minutes, or until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
Garnish with chopped parsley or dill and serve with lemon wedges.
Servings and timing
This recipe serves 4 people. Preparation time: 5 minutes Cooking time: 15 minutes Total time: 20 minutes
Variations
Herb-Crusted: Add dried herbs like thyme, oregano, or basil to the seasoning mix for a more aromatic dish.
Spicy Kick: Sprinkle with cayenne pepper or chili flakes for heat.
Parmesan Crust: Top with a light layer of grated Parmesan cheese before baking.
Citrus Blend: Use lime or orange juice in place of lemon for a citrusy twist.
Foil Packets: Bake tilapia in individual foil packets with sliced vegetables for a full meal.
Asian-Inspired: Swap spices for soy sauce, sesame oil, and a touch of ginger.
Panko-Crusted: Press panko breadcrumbs onto the fillets for a crunchy baked finish.
Storage/Reheating
Store leftover tilapia in an airtight container in the refrigerator for up to 3 days. To reheat, place the fish in a 300°F (150°C) oven for 10–12 minutes or until warmed through. Alternatively, reheat gently in a skillet over low heat. Avoid microwaving if possible, as it can dry out the fish.
For freezing, store cooled fillets in a freezer-safe container for up to 2 months. Thaw overnight in the refrigerator before reheating.
FAQs
What does tilapia taste like?
Tilapia has a mild, slightly sweet flavor with a flaky texture, making it perfect for those who are new to eating fish.
Can I use frozen tilapia?
Yes, just make sure to fully thaw and pat the fillets dry before baking for best results.
Is tilapia healthy?
Tilapia is a lean source of protein and low in calories and fat. It’s a healthy choice when baked without heavy sauces.
How do I know when tilapia is fully cooked?
The flesh will turn opaque and easily flake with a fork. It should reach an internal temperature of 145°F (63°C).
Can I marinate the tilapia?
Yes, a short marinade of lemon juice, olive oil, and herbs for 15–30 minutes adds extra flavor, but it’s not required.
What sides go well with baked tilapia?
Serve with rice, steamed vegetables, roasted potatoes, or a fresh salad for a balanced meal.
Can I cook tilapia in foil?
Absolutely. Foil packets help lock in moisture and flavor, especially if adding vegetables or citrus slices.
Does tilapia have bones?
Most store-bought tilapia fillets are boneless, but always check before cooking to be sure.
Can I bake tilapia with other fish?
Yes, you can bake it alongside other white fish with similar cooking times, like cod or haddock.
How can I prevent the fish from drying out?
Avoid overbaking and consider covering with foil during part of the baking time or using a light sauce for added moisture.
Conclusion
Baked Tilapia is a quick, healthy, and versatile meal option that fits effortlessly into any busy schedule. Its mild flavor, simple preparation, and satisfying texture make it a favorite for seafood lovers and newcomers alike. Whether you’re looking for a nutritious dinner or an easy way to enjoy more fish, this recipe is sure to become a staple in your kitchen.
Baked Tilapia is a light, healthy, and flavorful seafood dish featuring tender fillets seasoned with garlic, paprika, and lemon, then baked to flaky perfection. It’s a quick and easy meal ideal for weeknights or meal prep.
Author:Catherine
Prep Time:5 minutes
Cook Time:15 minutes
Total Time:20 minutes
Yield:4 servings
Category:Main Course
Method:Baking
Cuisine:American
Diet:Low Fat
Ingredients
4 tilapia fillets (fresh or thawed)
2 tbsp olive oil or melted butter
1 tsp garlic powder
1 tsp paprika
1 tbsp lemon juice
Salt, to taste
Black pepper, to taste
Fresh parsley or dill, chopped (for garnish)
Lemon wedges (for serving)
Instructions
Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it.
Pat tilapia fillets dry with paper towels and place them on the prepared baking sheet.
Drizzle olive oil or melted butter over the fillets and rub evenly to coat both sides.
Season each fillet with garlic powder, paprika, salt, and black pepper. Squeeze lemon juice over the top.
Bake for 12–15 minutes, or until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
Garnish with chopped parsley or dill and serve with lemon wedges.
Notes
Use foil or parchment for easy clean-up and moisture retention.Do not overbake—tilapia cooks quickly and can dry out.Try baking with vegetables or citrus slices for a complete meal in one pan.Tilapia can be marinated for 15–30 minutes for extra flavor.
