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Easy & Delicious Baked Tilapia Recipe

This baked tilapia recipe is perfect for busy weeknights or when you just want a simple, flavorful meal. Tilapia is a mild, flaky fish that absorbs seasonings beautifully, making it a great choice for anyone—even those who don’t eat fish often!
Print Recipe
Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes
Course Main Course
Cuisine American, Mediterranean
Servings 4 servings
Calories 150 kcal

Equipment

  • Baking Sheet
  • Parchment paper
  • Small bowl
  • Measuring spoons
  • Brush or spoon
  • Knife and Cutting Board
  • Tongs or Spatula

Ingredients
  

For the Tilapia

  • 4 tilapia fillets
  • 2 tablespoons olive oil or melted butter
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • ½ teaspoon dried oregano or Italian seasoning
  • ½ teaspoon lemon zest optional
  • 1 lemon sliced into rounds
  • 2 tablespoons fresh parsley chopped (for garnish)

Optional Side Dishes

  • Roasted Vegetables:
  • 1 zucchini sliced
  • 1 bell pepper chopped
  • 1 cup cherry tomatoes halved
  • 1 tablespoon olive oil
  • ½ teaspoon salt and pepper

Garlic Butter Rice:

  • 1 cup cooked rice
  • 1 tablespoon butter
  • ½ teaspoon garlic powder
  • ¼ teaspoon salt

Instructions
 

Step 1: Preheat the Oven

  • Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it to prevent sticking.

Step 2: Prepare the Tilapia

  • Pat the tilapia fillets dry with a paper towel to remove excess moisture. This helps the seasoning stick better.
  • Place the fillets on the prepared baking sheet.
  • In a small bowl, mix olive oil (or melted butter), garlic powder, paprika, salt, black pepper, and oregano.
  • Brush or drizzle the mixture evenly over each fillet.

Step 3: Add Flavor

  • Sprinkle lemon zest on top (if using) for a fresh citrus kick.
  • Arrange lemon slices on and around the fillets for extra flavor while baking.

Step 4: Bake

  • Place the baking sheet in the preheated oven.
  • Bake for 10-12 minutes, or until the fish flakes easily with a fork.
  • If you want a slightly crispy top, switch to broil mode for the last 2 minutes.

Step 5: Serve & Enjoy

  • Remove the tilapia from the oven and sprinkle with fresh parsley.
  • Serve with your favorite sides, such as roasted vegetables or garlic butter rice.
  • Squeeze extra lemon juice over the fillets before eating for a zesty boost.

Notes

Nutritional Value (Per Serving)

  • Calories: ~150
  • Protein: ~30g
  • Fat: ~5g
  • Carbohydrates: ~1g
  • Fiber: ~0g
  • Sodium: ~300mg
Did you make this recipe? Leave a comment and rating!
 
Nutrition Disclaimer:
The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist’s advice.
Keyword baked tilapia recipe