Baked Tilapia Recipe

Why You’ll Love This Recipe

Baked tilapia is an easy and healthy way to prepare fish. The light, flaky fish cooks quickly and is infused with vibrant flavors from the seasoning and a simple, flavorful glaze. It’s also a perfect meal for those looking for a low-calorie, high-protein option. With minimal prep and just a few ingredients, this dish is not only delicious but also a great option for anyone looking to eat clean and stay on track with their health goals.

Ingredients

• 4 tilapia fillets (fresh or thawed)

• 2 tablespoons olive oil

• 1 tablespoon lemon juice (freshly squeezed)

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1/2 teaspoon paprika

• 1/4 teaspoon dried thyme (optional)

• Salt and pepper, to taste

• Fresh parsley, chopped (optional, for garnish)

• Lemon wedges, for serving (optional)

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

1. Preheat the oven:
   Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil to prevent the fish from sticking.

2. Prepare the tilapia:
   Pat the tilapia fillets dry with paper towels to remove any excess moisture. This will help the seasoning adhere and create a crispy texture when baking.

3. Season the tilapia:
   Drizzle the tilapia fillets with olive oil and lemon juice. Sprinkle the garlic powder, onion powder, paprika, dried thyme (if using), salt, and pepper evenly over the fish. Rub the seasoning into the fillets to ensure they are well-coated.

4. Bake the tilapia:
   Place the seasoned tilapia fillets on the prepared baking sheet. Bake for 10-12 minutes, or until the fish flakes easily with a fork. The baking time may vary depending on the thickness of the fillets, so check for doneness by gently flaking the fish with a fork.

5. Serve:
   Remove the tilapia from the oven and serve immediately. Garnish with fresh parsley and a squeeze of lemon juice, if desired. Serve alongside your favorite sides like steamed vegetables, rice, or a fresh salad.

Servings and Timing

• Servings: 4

• Prep time: 5 minutes

• Cook time: 10-12 minutes

• Total time: 15-17 minutes

Variations

• Lemon garlic tilapia: Add freshly minced garlic or garlic cloves for a stronger garlic flavor, or marinate the fillets in garlic and lemon for 30 minutes before baking.

• Spicy tilapia: Add cayenne pepper or chili powder to the seasoning mix for a spicy kick.

• Herb crusted tilapia: Coat the fillets with a mixture of fresh herbs like parsley, dill, or basil, and a bit of grated Parmesan for a herbaceous, crispy crust.

• Crispy tilapia: For a crunchier texture, dip the tilapia fillets in breadcrumbs or panko before baking.

Storage/Reheating

• Storage: Leftover baked tilapia can be stored in an airtight container in the refrigerator for up to 2 days.

• Reheating: Reheat in the oven at 350°F (175°C) for 5-7 minutes, or until heated through. You can also microwave it for 30-45 seconds, but the fish may lose some of its crispiness.

FAQs

1. Can I use frozen tilapia fillets?

Yes, frozen tilapia works fine for this recipe. Just make sure to thaw the fillets completely before baking, and pat them dry to remove any excess moisture.

2. How do I know when the tilapia is done?

Tilapia is done when it flakes easily with a fork and is opaque throughout. The internal temperature should reach 145°F (63°C) for safety.

3. Can I add vegetables to the baking sheet?

Yes! You can add sliced vegetables like bell peppers, zucchini, or asparagus to the baking sheet and roast them alongside the tilapia for a one-pan meal.

4. Can I use a different type of fish?

Yes, you can substitute tilapia with other mild, white fish like cod, haddock, or sole. Adjust the cooking time based on the thickness of the fish fillets.

5. Can I use a different seasoning mix for the tilapia?

Absolutely! You can customize the seasoning to your taste. Try using Old Bay seasoning, Cajun spice mix, or Italian seasoning for a different flavor profile.

6. Can I cook the tilapia in a pan instead of the oven?

Yes, you can pan-fry the tilapia fillets in a little olive oil over medium-high heat for 3-4 minutes per side until golden and cooked through.

7. How can I make this recipe low-carb?

This recipe is already low-carb, but you can serve it with a side of sautéed spinach, cauliflower rice, or roasted veggies for a satisfying, low-carb meal.

8. Can I use a grill to cook tilapia?

Yes, you can grill the tilapia fillets. Preheat the grill to medium-high heat and cook the fillets for about 3-4 minutes per side, depending on their thickness.

9. Can I make tilapia ahead of time?

You can prep the seasoning and store it in the refrigerator, but it’s best to cook tilapia fresh for the best texture and flavor. Leftovers can be stored and enjoyed the next day.

10. How do I prevent the tilapia from sticking to the baking sheet?

Using parchment paper or lightly greasing the baking sheet will prevent the tilapia from sticking. You can also use a non-stick baking mat.

Conclusion

Baked tilapia is a simple, healthy, and delicious dish that’s perfect for any occasion. The combination of juicy, tender fish with a flavorful seasoning blend and a light, crispy exterior makes this recipe a hit every time. Whether you serve it with rice, veggies, or a fresh salad, baked tilapia is a versatile and easy meal to enjoy any day of the week. Its light yet satisfying flavors make it a go-to option for a healthy and quick dinner. Enjoy!