Baked Tilapia is an easy weeknight dinner made with butter, lemon, garlic and fresh parsley, and it comes together in just about 20 minutes. Because the oven does all the real work, this quick, healthy baked tilapia recipe fits family dinners, summer meals or light weeknight suppers.
Patting each fillet dry before brushing on the lemon butter is the key step, since wet fish lets the sauce slide right off. That single move helps the garlic butter cling, so every fillet bakes to a clean, flaky finish.
This version keeps the ingredient list to five items, which is shorter than most baked tilapia recipes that pile on breadcrumbs or heavy spices. Because of that, the lemon and garlic carry the flavor, and the fish itself stays front and center.
Baked Tilapia
Course: DinnerCuisine: AmericanDifficulty: Easy8
servings12
minutes270
kcalMild tilapia fillets baked at 400°F in a garlic lemon butter sauce until flaky and tender, then finished with fresh lemon slices on top. Five everyday ingredients and eight minutes of prep are all this fast dinner needs.
Ingredients
4 (6 oz) tilapia fillets (about 1.5 lb total)
¼ cup unsalted butter
1 medium lemon
1 tablespoon fresh parsley, chopped
2 cloves garlic, crushed
1 teaspoon sea salt
¼ teaspoon black pepper
Directions
- Preheat the oven:Set the oven to 400°F (200°C).
- Prep the fish:Pat each tilapia fillet dry with paper towels. Arrange the fillets in a single layer in a 9×13 inch baking dish.
- Make the lemon butter:Juice half of the lemon and zest it. Slice the other half into thin rounds. Melt the butter, then stir in the lemon juice, zest, chopped parsley and crushed garlic.
- Coat the fillets:Brush the lemon butter generously over both sides of each fillet. Season with sea salt and black pepper. Lay the lemon slices on top of the fish.
- Bake:Bake for 12 to 15 minutes at 400°F, until the fish is opaque and flakes easily with a fork.
- Serve: Transfer to plates and spoon any remaining pan sauce over the top.
FAQs
Why is tilapia a good choice for baking?
Tilapia has a mild, clean flavor that pairs with almost any sauce or seasoning, which makes it one of the most flexible white fish options. The fillets are thin and even, so they cook quickly without drying out. A single serving also delivers over 30 grams of protein, and it stays well under 300 calories.
Do you need to flip tilapia while it bakes?
There is no need to flip the fillets, since the lemon butter sauce bastes the top while the oven heats from below. Leaving the fish undisturbed also keeps the fillets from breaking apart, which matters with a delicate fish like tilapia. One side stays in full contact with the hot dish, and that gives the bottom a light, set texture.
What sides go well with baked tilapia?
Steamed rice, roasted vegetables or a green salad all work, since they keep the meal light and let the lemon butter shine. Garlic bread or warm rolls soak up the extra sauce, which means nothing on the plate goes to waste. For a low carb option, try cauliflower rice or sauteed zucchini, and the whole dinner stays under 400 calories.
Can you double this recipe for a crowd?
Doubling works well, though you should use two separate 9×13 dishes instead of one larger pan, since crowding the fillets traps steam. Space each fillet at least an inch apart, and check doneness a minute or two earlier than usual. The sauce doubles easily too, but keep the garlic at one and a half times to avoid overpowering the lemon.
Should you cover the baking dish with foil?
Leaving the dish uncovered is best, since foil traps moisture and stops the fillets from getting any color on top. An uncovered bake lets the lemon butter reduce slightly, which concentrates the flavor on each fillet. If your oven runs hot, you can tent foil loosely for the first five minutes, then remove it so the surface can finish.
