Baked Tilapia (The BEST Recipe!)
User Reviews
4.5
885 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Total Time
20 mins
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Servings
4
-
Calories
398 kcal
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Course
Main Course
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Cuisine
American
Baked Tilapia (The BEST Recipe!)
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This baked lemon parmesan tilapia recipe is my go-to for a quick weeknight dinner or when I want to impress at a dinner party! Ready in just 20 minutes, it’s one of the easiest and most delicious tilapia recipes you can make.
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Ingredients
- 1 1/2 lbs (750g) tilapia fillet or cod, sole, and halibut
- 2 tablespoons olive oil
- 2 cloves garlic minced
- 1/4 teaspoon salt
- ground black pepper
- 3 dashes cayenne pepper
- 1 1/2 tablespoons lemon juice freshly squeezed
- 1/2 cup shredded Parmesan cheese
- 1 tablespoon chopped parsley
- Lemon wedges for serving
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Instructions
- Preheat oven to 425°F (218°C). Rinse the tilapia fish fillets with cold running water. Pad dry with paper towels. Arrange them in a single layer in a baking dish. Add the olive oil, garlic, salt, black pepper, cayenne pepper and lemon juice.
- Sprinkle the Parmesan cheese evenly on top of the tilapia. Top with chopped parsley.
- Baked the fish in the oven for about 10 minutes, or until the fish is cooked through. Serve immediately with fresh lemon wedges.
Notes
- If I have a little extra time, I like to marinate the tilapia in a lemon-olive oil mixture for about 15 to 30 minutes before baking. It’s not a must, but it really boosts the flavor of the fish. I usually do this while I’m preheating the oven and getting the side dishes ready.
- I make sure to season the tilapia generously. With its mild taste, the fish can handle a good amount of seasoning without it becoming too much.
- I also add enough lemon juice and garlic to cut through any “fishy” or “muddy” odor.
- Since tilapia is delicate, I’m careful not to leave it in the oven for too long. I pull it out as soon as it’s flaky and fully cooked, or when it reaches an internal temperature of 145°F (63°C)—it’ll keep cooking a little once it’s out of the oven.
Nutrition Information
Show Details
Serving
1g
Calories
398kcal
(20%)
Carbohydrates
3g
(1%)
Protein
69g
(138%)
Fat
15g
(23%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
10g
Cholesterol
139mg
(46%)
Sodium
499mg
(21%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 398 kcal
% Daily Value*
| Serving | 1g | |
| Calories | 398kcal | 20% |
| Carbohydrates | 3g | 1% |
| Protein | 69g | 138% |
| Fat | 15g | 23% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 10g | 59% |
| Cholesterol | 139mg | 46% |
| Sodium | 499mg | 21% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.5
885 reviews
Excellent
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