Lemon Herb Baked Tilapia
Tender, flaky tilapia fillets baked in a bright lemon-herb butter sauce until perfectly moist. This quick and easy weeknight dinner feels elegant yet comes together in under 30 minutes with just a handful of fresh ingredients.
For 4 servings
- prep
Preheat the oven and prep the baking dish.
1.Preheat oven to 400°F (200°C).2.Lightly grease a 9x13 inch baking dish with a little butter or oil. - mix
Make the lemon herb butter.
1.In a small bowl, combine melted butter, lemon juice, minced garlic, dried oregano, dried parsley, salt, and black pepper.2.Whisk until everything is well blended. - prep
Pat the tilapia fillets dry.
Use paper towels to pat each tilapia fillet completely dry on both sides. Removing surface moisture helps the herb butter cling and prevents steaming in the oven.
TIPDry fillets are the secret to getting those lightly crisped, golden edges. - assemble
Arrange fillets and brush with butter mixture.
1.Place the dried tilapia fillets in a single layer in the prepared baking dish.2.Brush the lemon herb butter mixture generously over the top of each fillet, using all of it.3.Lay a couple of lemon slices on or around the fillets for extra aroma. - bake · ~14 min
Bake the tilapia until flaky.
Bake in the preheated oven for 12 to 15 minutes, or until the fish is opaque throughout and flakes easily with a fork. The internal temperature should reach 145°F (63°C).
TIPCheck at the 12-minute mark to avoid overcooking — tilapia goes from perfectly tender to dry quickly. - bake · ~2 min
Broil for a golden finish.
Switch the oven to broil and broil the fillets for 1 to 2 minutes, until the tops are lightly golden and the herbs look toasted. Watch closely to prevent burning.
TIPKeep the oven door slightly ajar and don't step away — broilers can char food in seconds. - garnish
Garnish with fresh parsley and serve immediately.
Remove from oven, sprinkle with chopped fresh parsley, and serve hot. Spoon any pan juices over the fillets for extra flavor.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Pat the fillets bone-dry so the butter clings and edges crisp, not steam.
- 2Use a fish spatula to lift fillets gently; tilapia flakes easily.
- 3If using frozen tilapia, thaw completely in the fridge overnight and squeeze out excess moisture.
- 4Check doneness at 12 minutes—tilapia turns dry and stringy if overbaked.
- 5Reserve a spoonful of the butter mixture to brush on after broiling for extra glaze.
- 6Place lemon slices under the fillets, not just on top, to infuse the pan juices.
Adapt it for your goals.
Low-oil
Replace butter with a light brushing of olive oil or use nonstick cooking spray, reducing total fat by roughly 10g per serving for a leaner plate.
gluten freeGluten-free
This recipe is naturally gluten-free—just double-check your dried herbs and spice blends for any hidden wheat starch.
high proteinHigh-protein
Serve over a bed of quinoa or lentils to boost protein content from 34g to 45g+ per serving, perfect for post-workout recovery.
herb swapHerb swap
Replace dried oregano and parsley with 1 tablespoon each of fresh dill and chives for a greener, more delicate flavor profile.
jainJain
Omit garlic and use asafoetida (hing) along with a pinch of turmeric to mimic the savory depth, adhering to Jain dietary restrictions.
Why this is on our healthy list.
Lean Source of Protein
Tilapia provides about 34g of high-quality, low-saturated-fat protein per serving, supporting muscle maintenance and repair.
Rich in Selenium
A single fillet delivers over half the daily recommended selenium intake, an antioxidant mineral that supports thyroid function and immune health.
Low in Mercury
Tilapia is a low-mercury white fish, making it a safer frequent choice for pregnant women and young children compared to larger predatory fish.
Naturally Low in Calories
At roughly 180 calories per fillet, this baked preparation keeps the meal light while still delivering satisfying savory flavor.
Frequently asked questions
It's not recommended—frozen fillets release excess water while baking, which steams the fish and prevents the butter from browning. Thaw overnight in the fridge, then pat dry.
