Learn how to make a tasty oven-baked tilapia dish that’s both delicious and healthy. This recipe uses a mix of lemon, garlic, melted butter, and paprika. It’s ready in just 20 minutes.
The tilapia fillets are seasoned with salt, pepper, paprika, thyme, and oregano. Then, they’re baked until they’re flaky and tender. This dish is perfect for a quick, low-carb, gluten-free, or Keto-friendly meal.
A beautifully plated serving of oven baked tilapia, garnished with fresh herbs and lemon slices, set against a rustic wooden table. The fish is golden brown with a crispy texture, surrounded by colorful roasted vegetables like bell peppers, zucchini, and cherry tomatoes. Soft natural lighting enhances the freshness of the dish, creating an inviting and healthy dining atmosphere.
Key Takeaways
- This oven-baked tilapia recipe is quick, easy, and healthier than traditional fried fish dishes.
- Tilapia is a versatile, lean protein source that’s low in fat and high in essential nutrients.
- The recipe features a simple seasoning blend that complements the mild flavor of tilapia.
- Baking the tilapia fillets in the oven ensures a flaky, tender texture without the need for frying.
- This recipe can be easily customized with different seasonings or served with a variety of side dishes.
What is Oven Baked Tilapia?
Oven baked tilapia is a tasty and healthy fish dish. It’s great for a quick meal. The tilapia fillets are seasoned with lemon, garlic, melted butter, and paprika. They’re then baked until flaky and tender.
A Flaky, Garlic Butter Baked Fish Delight
This oven baked tilapia recipe is light and easy. It doesn’t have mayonnaise, breadcrumbs, or heavy toppings. The result is a flavorful, garlic butter fish that’s very satisfying.
Tilapia is a popular fish in the U.S., after tuna, salmon, and pollock. It’s mostly farmed and found in stores, fresh or frozen. This baked tilapia recipe feeds 6 people and takes 30 minutes to prepare and cook.
| Nutrition Information (per serving) | Value |
|---|---|
| Calories | 186kcal |
| Carbohydrates | 1g |
| Protein | 31g |
| Fat | 7g |
Tilapia is a lean protein with vitamins and omega-3 fatty acids. It’s a healthy choice for a tasty and simple meal.
Health Benefits of Tilapia
Tilapia is a healthy fish choice. It’s packed with omega-3 fatty acids and is a good source of protein. While wild-caught fish is often the healthiest, farmed tilapia can also be nutritious. The quality of tilapia depends on the source and feed type. Always check the supplier’s reputation for a high-quality product.
One fillet of tilapia (116 grams) has 23 grams of protein. This supports muscle growth and maintenance. It also has 88% of the daily value of selenium, important for thyroid function and as an antioxidant.
Tilapia is also rich in omega-3 fatty acids, great for heart health. It has more omega-3s than beef, pork, chicken, or turkey. This makes tilapia a heart-healthy choice for a balanced diet.
Tilapia is low in mercury compared to other fish. It’s safe for pregnant women and children. The FDA suggests eating fish like tilapia, salmon, and pollock two to three times a week for health benefits.
But, about 1% of people are allergic to finned fish, including tilapia. If you’re concerned or allergic, talk to a healthcare professional before adding tilapia to your diet.
| Nutrition Facts (3.9 oz uncooked) | Value | Daily Value (%) |
|---|---|---|
| Calories | 116 | – |
| Protein | 23 g | – |
| Total Fat | 2 g | – |
| Sodium | 60 mg | 3% |
| Phosphorus | 197 mg | 28% |
| Potassium | 350 mg | 10% |
| Selenium | 49 mcg | 88% |
| Folate | 28 mcg | 7% |
| Vitamin D | 144 IU | 24% |
In conclusion, tilapia is a nutrient-dense fish with many health benefits. It’s rich in protein, omega-3s, and minerals like selenium and phosphorus. While quality can vary, farmed tilapia can be a healthy, affordable choice. Always consider your dietary needs and allergies when adding tilapia to your meals.
Fresh or Frozen Tilapia: Which is Better?
Choosing between fresh or frozen tilapia depends on what’s available. Fresh tilapia is best if it’s caught and sold within 48 hours. But frozen tilapia is also great because it’s frozen quickly after catching.
Frozen tilapia can be just as good as fresh. It’s important to buy from a trusted supplier. This ensures the fish was frozen and stored correctly.
Whether to pick fresh vs frozen tilapia depends on what you prefer and what’s available. If you can get fresh tilapia vs frozen, choose the freshest. But many people find frozen tilapia convenient and just as tasty.
Oven Baked Tilapia Recipe Ingredients
To make this tasty oven-baked tilapia, you’ll need a few ingredients. You’ll start with tilapia fillets. Season them with salt, pepper, thyme, oregano, and paprika. Then, add melted butter, minced garlic, lemon juice, and lemon zest for extra flavor.
For a nice touch, garnish with lemon slices, red pepper flakes, and parsley. This tilapia recipe ingredients list makes a delicious, healthy dish. It’s great for a quick dinner or a weekend meal.
| Ingredient | Amount |
|---|---|
| Tilapia fillets | 4 (6-oz each) |
| Salt and pepper | To taste |
| Dried thyme | 1 teaspoon |
| Dried oregano | 1 teaspoon |
| Ground paprika | 1 teaspoon |
| Butter, melted | 2 tablespoons |
| Fresh garlic, minced | 2 cloves |
| Fresh lemon juice | 2 tablespoons |
| Lemon zest | 1 teaspoon |
| Lemon slices, red pepper flakes, and chopped parsley (for garnish) | As desired |
With these baked tilapia seasoning ingredients, you can make a delicious, healthy dish. It’s sure to be a hit with your family and friends.
Baking Instructions for Tilapia Fillets
Preparing tilapia fillets for baking is easy and tasty. Start by seasoning the fillets with salt, pepper, paprika, thyme, and oregano. Place the seasoned tilapia in a 9×13 baking dish, making sure they’re spread out evenly.
Then, make a garlic butter topping. Mix melted butter, minced garlic, lemon juice, and lemon zest in a bowl. Pour this tasty mix over the tilapia, making sure each fillet is well-coated.
Baking the Tilapia Fillets
Heat your oven to 400°F (205°C). Put the prepared baking dish with the tilapia in the oven. Bake for 10 to 12 minutes, or until the fish is flaky and cooked through. The fish should reach 145°F (62°C) at its thickest part.
This baking method makes the tilapia tender and flavorful. The garlic butter topping adds a rich taste and aroma, enhancing the fish’s mild flavor.
The cooking time might change based on the tilapia’s thickness. Always check with a meat thermometer to ensure the fish is safe to eat and has the right texture.
Serving Suggestions for Baked Tilapia
Oven-baked tilapia is a versatile protein that pairs beautifully with a variety of side dishes. Whether you’re looking for a light and healthy meal or a more substantial one, there are plenty of delicious options to consider.
For a simple yet satisfying side, try serving the baked tilapia with tender baked potatoes, such as the ever-popular Crispy Parmesan Smashed Potatoes. The creamy texture and savory flavors of the potatoes complement the flaky, mild-tasting tilapia perfectly.
Alternatively, you can create a colorful and nutrient-dense meal by pairing the baked tilapia with a medley of roasted vegetables, like those found in the Spring Vegetables and Potatoes Baked in Parchment recipe. The natural sweetness and caramelized edges of the roasted veggies make for a wonderful contrast to the baked fish.
For a touch of sweetness to round out the meal, consider serving the baked tilapia with a creamy Keto Chocolate Mousse or a traditional Baklava. These decadent desserts provide a satisfying finale to the healthy and delicious baked tilapia dish.
| Side Dish | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| Crispy Parmesan Smashed Potatoes | 200 | 2g | 34g | 6g |
| Spring Vegetables and Potatoes Baked in Parchment | 180 | 25g | 5g | 8g |
| Keto Chocolate Mousse | 220 | 3g | 8g | 20g |
| Baklava | 250 | 30g | 4g | 15g |
These side dish options not only complement the flavors of the baked tilapia but also provide a well-rounded and satisfying meal. Whether you prefer a starch, vegetable, or sweet finish, there’s a delicious pairing to suit your taste preferences and dietary needs.
“Oven-baked tilapia is a versatile and healthy protein that can be enjoyed in countless ways. The key is to pair it with complementary side dishes that enhance its mild, delicate flavor.”
Storing and Reheating Leftover Tilapia
Proper storage and reheating are key for leftover baked tilapia. These steps help keep its flavor and texture great. Follow these tips to keep your leftover baked tilapia fresh and tasty.
Storing Leftover Baked Tilapia
Let the oven baked tilapia cool down before storing. Put the cooled fillets in an airtight container. Refrigerate for up to 3 days.
For longer storage, freeze the baked tilapia. Lay the cooled fillets on a baking sheet and freeze until solid. Then, put them in a freezer bag, removing air before sealing. Frozen tilapia lasts up to 3 weeks.
Reheating Leftover Baked Tilapia
To reheat leftover baked tilapia without drying it out, reheat gently. If frozen, thaw in the fridge overnight. Then, place the tilapia in a baking dish, cover with foil, and bake at 350°F for 8-10 minutes.
Remember, leftover baked tilapia might not taste exactly the same. But with the right storage and reheating, you can still enjoy its delicious, flaky goodness.
