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Oven-baked tilapia fillets seasoned with herbs and black pepper, garnished with fresh parsley and lemon wedges, are arranged on a parchment-lined baking sheet from an oven baked tilapia recipe.

Oven Baked Tilapia Recipe

Melissa Griffiths
This easy Oven Baked Tilapia Recipe delivers flaky, tender fish in under an hour with garlic butter and fresh lemon. Perfect for quick weeknight dinners with minimal cleanup!
5 from 1 vote
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6
Calories 270 kcal

Equipment

Ingredients
  

  • 6 tilapia fillets
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • 6 tablespoons butter (one for each fillet)
  • 2 tablespoons parsley (minced, fresh)
  • 1 lemon

Instructions
 

  • Preheat oven to 400ºF.
  • Line sheet tray with parchment or spray with cooking spary.
  • Place the tilapia fillets on the sheet tray.
    6 tilapia fillets
  • Season them wtih salt and pepper.
    1 teaspoon salt, ½ teaspoon pepper
  • Place a tablespoon of butter on each fillet.
    6 tablespoons butter
  • Bake for 20 minutes or until the center reaches 165ºF.
  • Once finished, squeeze the fresh lemon over the tops and sprinkle with chopped parsley.
    2 tablespoons parsley, 1 lemon

Notes

  • Boost mild fish with spices: Seasoning is key to making tilapia more delicious since it has a mild flavor. Add a pinch of paprika, cumin, oregano, thyme, or red pepper flakes before baking for some heat and depth. 
  • Steam in parchment or foil: To prevent the fish from drying out while baking, wrap the fillets in parchment paper or aluminum foil. This creates a steam effect, keeping the fish moist and tender.
  • Don't overcook the delicate fillets: Fish cooks quickly, and overcooking can result in a dry texture. The fillets should be opaque and flake easily with a fork when done. If you want a slight crispy texture on top, finish with a couple of minutes under the broiler at the end of the baking time.
  • Bake from frozen if needed: For easier meal prep, bake the fish from frozen. It will just need to cook a little longer to reach the flaky finished stage.

Nutrition

Serving: 1of 6 servingsCalories: 270kcalCarbohydrates: 2gProtein: 35gFat: 14gSaturated Fat: 8gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.5gCholesterol: 115mgSodium: 567mgPotassium: 551mgFiber: 1gSugar: 0.5gVitamin A: 467IUVitamin C: 11mgCalcium: 28mgIron: 1mg
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