Oh, let me tell you about my obsession with Baked Tilapia! It’s become my go-to weeknight dinner because it’s not only easy to whip up, but it’s also incredibly healthy. Tilapia is low in calories and high in protein, making it a fantastic choice for anyone looking to eat lighter. I remember the first time I made it; I had some friends over, and I was nervous about cooking fish. But trust me, once that delicious aroma filled my kitchen, I knew I had hit the jackpot! Everyone loved it, and I felt like a culinary rock star!
Ingredients for Baked Tilapia
Gathering the right ingredients is crucial for making the best Baked Tilapia! Here’s what you’ll need:
- 4 tilapia fillets (fresh or thawed if frozen)
- 2 tablespoons olive oil (extra virgin is my favorite for flavor)
- 1 teaspoon garlic powder (it adds a lovely depth)
- 1 teaspoon paprika (for that beautiful color and mild spice)
- Salt and pepper to taste (don’t be shy with the seasoning!)
- 1 lemon, sliced (fresh lemon juice makes all the difference)
- Fresh parsley for garnish (it’s not just pretty; it adds freshness too!)
With these simple ingredients, you’re well on your way to a delicious meal!
How to Prepare Baked Tilapia
Preparing Baked Tilapia is a breeze, and I promise you’ll have a tasty dinner on the table in no time! First, preheat your oven to 400°F (200°C). This is key to getting that perfect flaky texture. While that’s heating up, line a baking sheet with parchment paper or lightly grease it to keep the fish from sticking. Next, place the tilapia fillets in a single layer on the sheet. Drizzle them generously with olive oil and sprinkle the garlic powder, paprika, salt, and pepper evenly over the top. Lay those lovely lemon slices right on the fish for a zesty kick. Now, pop that baking sheet into the oven and bake for 15-20 minutes, or until the fish flakes easily with a fork. That’s all there is to it! You’ll be amazed at how simple it is to create such a delightful dish.
Step-by-Step Instructions
- Preheat your oven to 400°F (200°C).
- Line a baking sheet with parchment paper or grease it lightly.
- Place the tilapia fillets on the baking sheet in a single layer.
- Drizzle olive oil over the fillets.
- Sprinkle garlic powder, paprika, salt, and pepper on top.
- Lay lemon slices over the fish.
- Bake for 15-20 minutes until the fish flakes easily with a fork.
Why You’ll Love This Recipe
You’re going to fall head over heels for this Baked Tilapia recipe, and here’s why:
- It’s super quick—dinner’s ready in just 30 minutes!
- Healthy and light, perfect for a guilt-free meal.
- Simple ingredients you probably already have in your pantry.
- Versatile enough to pair with any side dish you love.
- Deliciously flaky and full of flavor, it’s a crowd-pleaser!
Tips for Success with Baked Tilapia
To make sure your Baked Tilapia turns out perfectly every time, here are a few handy tips! First, don’t skip the olive oil; it helps keep the fish moist and flavorful. If you want to amp up the taste, marinate the tilapia in olive oil, lemon juice, and spices for about 30 minutes before baking—so worth it! Also, keep an eye on the cooking time; every oven is a little different, and you want it to flake easily but not dry out. Finally, feel free to experiment with herbs like dill or thyme for an extra flavor boost. Trust me, you’ll feel like a pro in no time!
Nutritional Information for Baked Tilapia
Now, let’s talk nutrition! This Baked Tilapia is not only delicious but also a healthy choice. Here’s an estimated breakdown per serving, which is one tilapia fillet:
- Calories: 200
- Fat: 10g
- Protein: 22g
- Carbohydrates: 0g
- Sodium: 150mg
- Cholesterol: 60mg
Keep in mind that these values are estimates and can vary based on the specific brands and quantities you use. Enjoy guilt-free dining!
FAQ about Baked Tilapia
Got questions about Baked Tilapia? I’ve got you covered! Here are some of the most common ones I hear:
Can I use frozen tilapia fillets? Absolutely! Just make sure to thaw them completely before you start. It helps them cook evenly and absorb those flavors.
What should I serve with Baked Tilapia? It pairs beautifully with steamed vegetables, rice, or even a light salad. You can’t go wrong!
How do I know when the fish is done? The fish should flake easily with a fork when it’s done. If it’s still a bit translucent, give it a few more minutes.
Can I add other spices? Of course! Feel free to get creative with spices. Lemon pepper or Italian seasoning can give it a different twist!
Is this recipe good for meal prep? Yes! Baked Tilapia stores well in the fridge, making it a great option for meal prepping lunches for the week.
Storage & Reheating Instructions
Storing your leftover Baked Tilapia is super simple! Just place the fillets in an airtight container and pop them in the refrigerator, where they’ll stay fresh for up to 2 days. When it comes to reheating, I recommend using the oven to keep that flaky texture intact. Preheat your oven to 350°F (175°C), place the tilapia on a baking sheet, and heat for about 10 minutes or until warmed through. You can also microwave it for a quick option, but be careful not to overdo it—nobody likes rubbery fish!
For more healthy recipes, check out our all recipes page!
For nutritional information, you can refer to the Healthline article on Tilapia nutrition.
Print
Baked Tilapia: 7 Reasons You’ll Love This Healthy Dish
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Dinner
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Description
Baked Tilapia is a simple and healthy fish dish that is easy to prepare.
Ingredients
- 4 tilapia fillets
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
- 1 lemon, sliced
- Fresh parsley for garnish
Instructions
- Preheat your oven to 400°F (200°C).
- Place tilapia fillets on a baking sheet.
- Drizzle olive oil over the fillets.
- Sprinkle garlic powder, paprika, salt, and pepper on top.
- Lay lemon slices over the fish.
- Bake for 15-20 minutes until fish flakes easily with a fork.
- Garnish with fresh parsley before serving.
Notes
- Serve with a side of vegetables or rice.
- Adjust seasoning to your preference.
- Store leftovers in the refrigerator for up to 2 days.
Nutrition
- Serving Size: 1 fillet
- Calories: 200
- Sugar: 0g
- Sodium: 150mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 0g
- Fiber: 0g
- Protein: 22g
- Cholesterol: 60mg
Keywords: Baked Tilapia, Fish Recipe, Healthy Dinner