Oven Baked Tilapia Clara quick dinners

Oven Baked Tilapia is a light, flaky, and deliciously seasoned fish dish that’s ready in no time. This quick and healthy recipe uses simple spices and minimal prep, making it perfect for busy weeknights or anyone looking for a lean, flavorful meal. Serve it with your favorite sides for a fuss-free dinner that always satisfies.

Why You’ll Love This Recipe

• Ready in just 20 minutes
• Mild flavor and tender texture
• Low in calories and high in protein
• Uses simple, everyday ingredients
• Great for meal prep and clean eating
• Naturally gluten-free and low-carb
• Family-friendly and kid-approved
• Easily pairs with a variety of side dishes
• Works well with fresh or frozen tilapia
• No breading or frying required

ingredients

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

• Tilapia fillets (fresh or thawed if frozen)
• Olive oil or melted butter
• Lemon juice
• Garlic powder
• Paprika
• Dried parsley or Italian seasoning
• Salt
• Black pepper
• Lemon slices (optional, for garnish)

directions

1. Preheat your oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or lightly grease a baking dish.
3. Pat tilapia fillets dry with paper towels and place them on the prepared baking surface.
4. In a small bowl, mix olive oil (or melted butter), lemon juice, garlic powder, paprika, salt, pepper, and dried parsley.
5. Brush or spoon the seasoning mixture evenly over the tilapia fillets.
6. Bake for 1012 minutes, or until the fish is opaque and flakes easily with a fork.
7. Optional: Broil for 12 minutes at the end for a lightly golden top.
8. Garnish with fresh lemon slices and serve immediately.

Servings and timing

This recipe serves 4 people.
Prep Time: 5 minutes
Cook Time: 12 minutes
Total Time: 17 minutes

Variations

• Spicy Cajun: Swap spices for a Cajun seasoning blend for a bold kick.
• Garlic Herb: Add minced garlic and fresh chopped herbs like thyme or dill.
• Parmesan Crusted: Sprinkle grated Parmesan cheese on top before baking.
• Asian-Inspired: Use sesame oil, soy sauce, and a touch of ginger.
• Lemon Pepper: Increase the lemon juice and add lemon zest and cracked black pepper.
• Panko Crust: Top with seasoned breadcrumbs for extra crunch.
• Butter Baked: Use only melted butter with herbs for a rich flavor.
• Foil Packets: Bake in individual foil packets with veggies for easy cleanup.

storage/reheating

• Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
• Reheating: Reheat gently in the oven at 300°F or in the microwave at 50% power to avoid drying out.
• Freezing: Freeze baked tilapia in a sealed container or freezer bag for up to 2 months. Thaw overnight in the fridge before reheating.

FAQs

How do I know when tilapia is fully cooked?

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

Can I use frozen tilapia?

Yes, just thaw it completely and pat dry before seasoning and baking.

What sides go well with baked tilapia?

Rice, roasted vegetables, quinoa, steamed broccoli, or a fresh salad are all great choices.

Can I marinate tilapia before baking?

Yes, a short marinade of 1530 minutes with lemon juice, olive oil, and herbs works well.

Is tilapia a healthy fish?

Yes, tilapia is low in calories and fat, high in protein, and a good source of essential nutrients.

Can I bake tilapia in foil?

Absolutely. Baking in foil helps lock in moisture and flavor, and it makes for easy cleanup.

Does tilapia taste “fishy”?

Tilapia has a mild flavor and is one of the least “fishy” tasting fish, making it great for picky eaters.

Can I make this dish dairy-free?

Yes, use olive oil instead of butter and avoid any cheese toppings.

Can I cook this on a grill?

Yes, wrap seasoned fillets in foil and grill over medium heat for about 10 minutes.

What’s the best way to keep tilapia from drying out?

Don’t overcook it, and consider adding a bit of extra lemon juice or butter to keep it moist.

Conclusion

Oven Baked Tilapia is a fast, healthy, and flavorful option for any night of the week. With a handful of ingredients and minimal prep, you’ll have a beautifully cooked, tender fish dish that pairs well with endless sides. Whether you’re feeding the family or cooking for one, this recipe is a reliable go-to for a fresh, satisfying meal.

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