Baked Tilapia is a healthy and delightful seafood dish that is known for its nutritional benefits and robust flavors. This easy-to-make recipe typically includes tilapia fillets, a combination of basic seasonings, fresh lemon juice, and fragrant herbs. With a cooking time of just under 30 minutes, this Oven Baked Tilapia is a time-efficient option for a satisfying lunch or dinner.
This versatile dish complements a variety of side dishes, such as fluffy rice, nutritious quinoa, and a medley of roasted or baked vegetables. To guide you through the cooking process, I have provided step-by-step instructions for making Baked Tilapia in the oven. Additionally, a detailed video is included below to offer a visual representation of the recipe, making it even easier for you to follow along.
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What is Baked Tilapia?
Baked Tilapia is an easy, healthy, and flavorful seafood dish that is sure to delight your taste buds. It is made with Tilapia fillets, basic seasonings like paprika, garlic, onion, black pepper, dried parsley, salt, lemon juice, and a drizzle of olive oil. This Tilapia is baked to perfection, resulting in a flaky and tender texture that pairs wonderfully with a variety of vegetable side dishes, rice dishes, and grains.
Baking the fish offers a multitude of benefits, making it a fantastic choice for our family dinner. Not only is it incredibly easy to prepare, but it also results in a moist and flavorful Tilapia that's perfect for even the busiest of days. Plus, baking is a healthier cooking method as it requires less oil compared to frying. It's a win-win situation – we get to enjoy a delicious and nutritious meal without compromising on taste or our well-being.
Overall, baked Tilapia is a simple and fuss-free cooking method that results in a delectable and healthy seafood dish. It also tastes great with sauteed dishes, roasted or baked vegetables, or simple dips. With its easy preparation, health benefits, and flavorful taste, it's a win all around. Let's gather the ingredients, pop the Tilapia in the oven, and indulge in a flavorful meal that's good for both our taste buds and our overall well-being.
Ingredients & Substitutions
The ingredients required to make this Baked Tilapia are common pantry staples that are likely already available in your kitchen. Let's explore them below.
- Tilapia: When selecting tilapia fillets, choose fresh, boneless options with minimal odor. This ensures the best quality and taste for your dish
- Seasoning Powders: Create a flavorful blend using basic spice powders such as paprika, onion, garlic, black pepper, and salt. It's important to select a paprika that matches your preferred level of heat. If you enjoy spicier flavors, feel free to incorporate cayenne pepper or chili powder into the mix
- Herbs: I've included dried parsley and cilantro leaves here. However, you can explore other dried or fresh herbs that align with your taste and preferences. Experiment with herbs like thyme, basil, or dill to add unique flavors to your dish
- Lemon Juice: Introduce a vibrant and zesty element by incorporating freshly squeezed lemon juice. If you don't have lemon juice on hand, lime juice or lemon pepper seasoning can be used as alternatives. Keep in mind that lemon pepper seasoning contains black pepper and salt, so adjust the quantities of those ingredients accordingly
- Olive Oil: To enhance the overall taste, add a drizzle of olive oil while seasoning the tilapia fillets. Alternatively, you can use an oil spray before baking to achieve a nutty flavor. This step adds richness to the dish and helps to keep the fish moist during the cooking process
For a detailed ingredients list, please check out the recipe card below.
How to Make Baked Tilapia in an Oven at Home?
The recipe I have shared here is Oven Baked Tilapia, featuring perfectly seasoned fillets baked to flaky perfection. This wholesome dish offers a harmonious blend of herbs and spices, delivering a satisfying and healthy meal option.
Below are the high-level instructions for this recipe, but for detailed step-by-step instructions with photos and a video, please see the recipe card below.
- Combine the spices: Start by adding paprika, garlic, onion, black pepper powder, dried parsley leaves, and salt to a glass bowl. These ingredients will form the base seasoning for the Tilapia. Mix everything thoroughly
- Prep Tilapia Fillets: Take the tilapia fillets and place them on a plate. Drizzle them with a generous amount of olive oil and squeeze fresh lemon juice over them. This step adds a delightful burst of zesty freshness to the fish. Make sure to coat the fillets evenly on all sides, allowing the flavors to penetrate the fish
- Apply the seasoning: Sprinkle the seasoning mixture over the Tilapia fillets. Use your hands or a spoon to coat the seasoning evenly on both sides of each fillet
- Arrange the fillets: Line a baking tray with parchment paper to prevent the Tilapia from sticking. Place the seasoned Tilapia fillets on the baking tray, making sure to arrange them in a single layer. If you need more space, you can use multiple baking trays or opt for a baking dish that suits your convenience
- Bake the Tilapia: Preheat your oven to 400°F (200°C) and place the baking tray with the Tilapia fillets inside. Allow the fish to bake for approximately 12 to 15 minutes. Keep an eye on the fillets and check for doneness by gently inserting a fork into the fish—the flesh should flake easily
- Final touches and garnish: Once the Tilapia is fully cooked, carefully remove the baking tray from the oven. To enhance the flavors further, you can also squeeze some fresh lemon juice over the Baked Tilapia. For an attractive presentation, garnish the fish with fresh cilantro before serving
How long does Tilapia take to bake at 400°F?
On average, Tilapia fillets take approximately 12 to 15 minutes to bake at a temperature of 400°F (200°C). However, the exact baking time can vary depending on the thickness of the fillets. It's important to monitor the fish closely and check for doneness. The Tilapia is ready when it easily flakes with a fork and appears opaque throughout.
Always ensure that the internal temperature of the fish has reached the recommended 145°F (63°C) as advised by the FDA. It is essential to use a food thermometer to accurately measure the temperature before consuming the fish.
Tips
- The Freshness of the Fish: Start with fresh Tilapia fillets. Always check for any signs of discoloration or fishy smell. Fresh fish will have a mild odor and firm flesh
- Seasoning: The seasoning mixture plays a crucial role in enhancing the flavor of the tilapia.
- Ensure even mixing of the spices and herbs, ensuring thorough coating of the fillets. Adjust the amount of seasoning based on your taste preferences. You can also try cajun seasoning, blackened seasoning, or teriyaki sauce for different flavors
- Even Coating: When applying the seasoning mixture, make sure to coat both sides of the tilapia fillets evenly. This ensures that the flavors penetrate the fish and create a well-balanced taste
- Proper Baking Temperature: Preheat the oven to the recommended temperature specified in the recipe (usually around 400°F or 200°C). This allows for even cooking and helps to achieve a crispy exterior while keeping the fish moist
- Baking Time: Be mindful of the baking time to avoid overcooking the TTilapia. Cooking times can vary based on the thickness of the fillets. It's best to check the fish periodically and remove it from the oven as soon as it flakes easily with a fork
- Use Parchment Paper: Line the baking tray with parchment paper to prevent the Tilapia from sticking to the tray. This also helps with easy cleanup afterward
- Garnish and Fresh Citrus: After baking, consider garnishing the Tilapia with fresh herbs like cilantro and squeezing some fresh lemon or lime juice over the fish. This adds brightness and freshness to the dish
Storage Suggestions
This Baked Tilapia tastes great immediately after preparation. However, you can also store it in an airtight container in the refrigerator for 2 to 3 days. It is important to note some safety and spoilage considerations when storing fish.
Before consuming leftovers, check for any signs of off-putting odor or unusual discoloration. When reheating, make sure to thoroughly heat the tilapia and discard it if you have any doubts to prioritize food safety.
Serving Suggestions
Baked Tilapia pairs well with a variety of side dishes, allowing you to create a wholesome and delicious meal. Here are some popular options to consider:
- Rice Dishes: Serve the Baked Tilapia with steamed white rice, brown rice, or even flavored rice like lemon rice or cilantro-lime rice. The mildness of the rice complements the flavors of the fish
- Quinoa: For a healthier alternative to rice, quinoa is an excellent choice. It provides a nutty flavor and a slightly chewy texture that goes well with this fish
- Roasted Vegetables: Roasting vegetables adds depth of flavor and a wonderful texture. Try roasted broccoli, cauliflower, asparagus, carrots, or Brussels sprouts
- Sautéed Dishes: Lightly sautéed vegetables can also be a great side dish. Consider green beans, asparagus, cabbage, brussels sprouts, kale, spinach, or mushrooms. Sauté them in olive oil or butter and season with your favorite herbs and spices
- Salad: A fresh salad can provide a refreshing contrast to the Baked Tilapia
- Garlic Butter Sauce: Create a tangy and rich lemon garlic butter sauce to drizzle over the Baked Tilapia. Melt butter in a pan, squeeze fresh lemon juice, add a hint of garlic, and season with salt, pepper, and herbs. Pour this sauce over the fish just before serving
- Tartar Sauce: Serve the fish with a classic tartar sauce on the side. This creamy sauce adds a delightful tangy flavor
Related Recipes
You could also find similar recipes below and more at seafood recipes and roasted & baked recipes.
- Baked Salmon
- Garlic Butter Baked Salmon
- Teriyaki Salmon
- Baked Chicken Leg Quarters
- Baked Chicken Thighs
- Baked Chicken Breast
- Baked Chicken Drumsticks
- Fish Fry
Oven Baked Tilapia Recipe Video
I have also shared a detailed video of this Baked Tilapia recipe below that I hope will help you make a healthy meal at home. You can also find this recipe in a story format.
📖 Recipe
Baked Tilapia
Ingredients
- 4 fillets Tilapia
- 1 tbsp Paprika, use the variety according to your heat preference
- ½ tsp Garlic Powder
- ½ tsp Onion Powder
- ¼ tsp Black Pepper Powder
- ½ tsp Dried Parsley
- Salt, to taste
- 1½ tbsp Lemon Juice
- 1 tbsp Olive Oil
Instructions
To make Baked Tilapia in Oven
- In a glass bowl, combine paprika, garlic, onion, black pepper powder, dried parsley leaves, and salt. Mix all the ingredients thoroughly and set it aside for later use
- Next, place the tilapia fillets on a plate and drizzle them with olive oil and lemon juice. Make sure to coat the fillets evenly on all sides, enhancing the dish with a burst of zesty freshness
- Once done, add the prepared seasoning to the tilapia fillets and ensure that both sides are evenly coated
- Now, arrange the seasoned tilapia fillets on a baking tray lined with parchment paper. Feel free to use a baking dish or baking tray that's convenient for you
- Place the baking tray with the tilapia fillets in a preheated oven at 400°F (200°C) for approximately 12 to 15 minutes or until the fish easily flakes with a fork. Always ensure that the internal temperature of the fish has reached the recommended 145°F (63°C) as advised by the FDA. It is essential to use a food thermometer to accurately measure the temperature before consuming the fish
- Once cooked, remove the tray from the oven and it is now ready to be enjoyed. For added flavor, you can squeeze fresh lemon juice over the baked tilapia and garnish it with fresh cilantro before serving
To Serve
- Serve the Baked Tilapia with brown rice, white rice, or quinoa alongside roasted vegetables like broccoli, green beans, or asparagus. You may also pair it with sautéed mushrooms, sautéed green beans, sautéed asparagus, or any other favorite side dishes of your choice
Video
Notes
- The Freshness of the Fish: Start with fresh Tilapia fillets. Always check for any signs of discoloration or fishy smell. Fresh fish will have a mild odor and firm flesh
- Seasoning: The seasoning mixture plays a crucial role in enhancing the flavor of the tilapia. Ensure that the spices and herbs are evenly mixed and coat the fillets thoroughly. Adjust the amount of seasoning based on your taste preferences. You can also try cajun seasoning, blackened seasoning, or teriyaki sauce for different flavors
- Even Coating: When applying the seasoning mixture, make sure to coat both sides of the tilapia fillets evenly. This ensures that the flavors penetrate the fish and create a well-balanced taste
- Proper Baking Temperature: Preheat the oven to the recommended temperature specified in the recipe (usually around 400°F or 200°C). This allows for even cooking and helps to achieve a crispy exterior while keeping the fish moist
- Baking Time: Be mindful of the baking time to avoid overcooking the TTilapia. Cooking times can vary based on the thickness of the fillets. It's best to check the fish periodically and remove it from the oven as soon as it flakes easily with a fork
- Use Parchment Paper: Line the baking tray with parchment paper to prevent the Tilapia from sticking to the tray. This also helps with easy cleanup afterward
- Garnish and Fresh Citrus: After baking, consider garnishing the Tilapia with fresh herbs like cilantro and squeezing some fresh lemon or lime juice over the fish. This adds brightness and freshness to the dish
Nutrition
FAQ
Baked Tilapia is a delightful seafood dish that combines ease, healthiness, and incredible flavor. It is made with tilapia fillets, seasonings like paprika, garlic, onion, black pepper, dried parsley, salt, lemon juice, and a drizzle of olive oil. The result is a perfectly Baked Tilapia with a flaky and tender texture that pairs excellently with a variety of vegetable sides, rice dishes, and grains.
When baking Tilapia at 400°F (200°C), the cooking time typically ranges from 12 to 15 minutes. However, the exact duration may vary depending on the thickness of the fillets. It's important to monitor the fish closely and check for doneness. The Tilapia is ready when it easily flakes with a fork and appears opaque throughout.
To determine if the fish is done, there are a few indicators to look for. Check the texture- the fish should be firm yet tender. Perform a flake test - if the flesh flakes easily and appears opaque, it is likely cooked through. Observe the color - the fish should have turned from translucent to opaque. Use a food thermometer to check the internal temperature, which should reach 145°F (63°C) for Tilapia according to FDA guidelines. Remember to slightly undercook rather than overcook the fish.
I hope you found the recipe enjoyable and I would appreciate hearing about your experience with it.
If you have any further questions, please do not hesitate to leave a comment and I will do my best to respond promptly. Thank you for reading and happy cooking!
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