Baked Tilapia
User Reviews
5
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Prep Time
10 mins
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Cook Time
10 mins
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Total Time
20 mins
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Servings
4
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Calories
224 kcal
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Course
Main Course
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Cuisine
American
Baked Tilapia
Description
Baked Tilapia features fillets brushed with a sauce made from melted butter combined with lemon zest, honey, soy sauce, fresh thyme and parsley, minced garlic, salt, and black pepper. The layering of sweet, citrus, and savory flavors complements the mild white fish.
The fish is baked in a preheated 400°F oven until opaque and flaky, then placed under the broiler for a short time to develop a browned edge, adding slight crispness and visual appeal. This method preserves moisture inside while enhancing the outer texture.
Serving the tilapia immediately with lemon wedges and fresh herbs adds brightness and freshness to each bite, enhancing the buttery, herbed flavor.
Both fresh and properly thawed frozen fish can be used, with leftovers refrigerated for up to two days. Using frozen requires thawing before baking. The recipe balances simple ingredients to create a delicate yet flavorful main dish.
Ingredients
- 1 1/4 pounds tilapia fillets
- 1/4 cup butter melted
- 3/4 teaspoon lemon zest
- 2 teaspoons honey
- 1 tablespoon soy sauce
- 1 1/2 teaspoons thyme fresh leaves
- 2 teaspoons parsley chopped, fresh leaves
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1 1/4 teaspoons garlic minced
- cooking spray
- lemon wedges, fresh, for garnish
- Herb wedges, fresh, for garnish
Instructions
- In a small bowl, whisk together the melted butter, lemon zest, honey, soy sauce, thyme, parsley, salt, pepper and garlic.
- Preheat the oven to 400 degrees F. Coat a baking dish with cooking spray.
- Place the tilapia fillets in a single layer in the baking dish. Pour the sauce over the top of the fish.
- Bake for 10-12 minutes or until fish is opaque and flakes easily with a fork.
- Turn on the broiler to high. Broil for 2 minutes or until edges of fish are browned.
- Serve immediately, garnished with lemon wedges and fresh herbs.
Notes
- Fresh or thawed frozen tilapia can be used; ensure fish is thawed if frozen.
- Leftover baked tilapia can be stored in the refrigerator for up to 2 days.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 224 kcal
% Daily Value*
| Calories | 224kcal | 11% |
| Carbohydrates | 4g | 1% |
| Protein | 26g | 52% |
| Fat | 12g | 18% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 61mg | 20% |
| Sodium | 602mg | 25% |
| Potassium | 595mg | 13% |
| Fiber | 1g | 4% |
| Sugar | 3g | 6% |
| Vitamin A | 92IU | 2% |
| Vitamin C | 3mg | 3% |
| Calcium | 26mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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