Baked Tilapia
Flaky, tender tilapia fillets baked with a bright lemon-butter sauce and a sprinkle of herbs. This light and healthy main dish comes together in under 30 minutes with simple pantry ingredients, making it perfect for busy weeknight dinners.
For 4 servings
- prep
Preheat the oven and prepare the baking dish.
1.Preheat the oven to 400°F (200°C).2.Lightly grease a 9x13 inch baking dish with butter or oil.3.Pat the tilapia fillets completely dry with paper towels. - mix
Make the lemon-butter sauce.
In a small bowl, whisk together the melted butter, lemon juice, minced garlic, paprika, dried oregano, salt, and black pepper until well combined.
- assemble
Arrange the fillets and pour the sauce.
1.Place the tilapia fillets in a single layer in the prepared baking dish.2.Pour the lemon-butter mixture evenly over the fillets.3.Arrange the lemon slices around and on top of the fillets. - bake · ~15 min
Bake until the fish is flaky and cooked through.
Bake in the preheated oven for 12 to 15 minutes. The tilapia is done when it turns opaque and flakes easily with a fork. The internal temperature should reach 145°F (63°C).
- garnish
Garnish with fresh parsley and serve.
Remove from the oven and let rest for 2 minutes. Sprinkle with freshly chopped parsley and serve immediately with the pan juices spooned over the top.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Pat the tilapia fillets completely dry with paper towels before baking to ensure they sear rather than steam.
- 2Check for doneness at 12 minutes; thin fillets may cook faster, so use a fork to test for flakiness.
- 3Arrange the fillets in a single layer with space between them so the heat circulates evenly.
- 4Let the fish rest 2 minutes out of the oven before serving so the juices redistribute.
- 5Store leftover baked tilapia in an airtight container in the fridge for up to 2 days; reheat gently in a low oven.
Adapt it for your goals.
Dairy-free
Replace the butter with 2 tablespoons of olive oil or melted coconut oil for a dairy-free version that still keeps the fish tender.
low oilLow-oil
For a lighter option, reduce the butter to 1 tablespoon and add 2 tablespoons of low-sodium vegetable broth to the sauce.
herb crustedHerb-crusted
Mix 2 tablespoons of panko breadcrumbs with the dried oregano and a drizzle of olive oil, then sprinkle over the fillets before baking for a crispy top.
Mediterranean twistMediterranean twist
Add 1 tablespoon of capers and 1/4 cup of halved cherry tomatoes to the baking dish for a briny, tangy variation.
spicySpicy
Add 1/4 teaspoon of cayenne pepper or red pepper flakes to the butter sauce for a gentle heat.
Why this is on our healthy list.
Lean High-Quality Protein
Tilapia provides a generous amount of lean protein that supports muscle repair and keeps you full, with around 23 grams per 100-gram serving.
Rich in Selenium
This fish is a good source of selenium, an antioxidant mineral that helps protect cells from damage and supports thyroid health.
Low in Saturated Fat
With minimal butter and no heavy cream, this dish keeps saturated fat low while still delivering rich flavor.
Source of Vitamin B12
Tilapia naturally contains vitamin B12, which is important for nerve health and red blood cell formation.
Bright Flavors, Few Calories
The lemon juice and fresh parsley add vibrant taste with virtually no calories, making this a light yet satisfying meal choice.
Frequently asked questions
The fish should be opaque all the way through and flake easily when pressed with a fork. The internal temperature should reach 145°F (63°C).
