Baked Tilapia (The BEST Recipe!)
User Reviews
4.5
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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
398 kcal
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Course
Main Course
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Cuisine
American
Baked Tilapia (The BEST Recipe!)
Description
Baked Tilapia (The BEST Recipe!) features tilapia fillets seasoned with minced garlic, olive oil, salt, ground black pepper, cayenne pepper, and fresh lemon juice. The seasoned fish is arranged in a single layer in a baking dish, topped evenly with shredded Parmesan cheese and chopped parsley, which creates a flavorful crust as it bakes at 425°F (218°C). Baking only about 10 minutes ensures the fish is moist and flaky without overcooking. Fresh lemon wedges served on the side brighten the dish and cut through any fishiness.
The recipe suggests an optional marination step involving lemon and olive oil for 15 to 30 minutes before baking, which intensifies flavor but is not mandatory. The seasoning and lemon juice also help neutralize any muddy or fishy odor that tilapia might have. The fillets should be pulled from the oven as soon as they reach an internal temperature of 145°F (63°C) or when flaky, preserving tenderness. This recipe pairs well with simple sides to highlight the fish’s flavors.
Ingredients
- 1 1/2 lbs (750g) tilapia or cod, sole, and halibut, fillet
- 2 tablespoons olive oil
- 2 cloves garlic minced
- 1/4 teaspoon salt
- black pepper ground
- 3 dashes cayenne pepper
- 1 1/2 tablespoons lemon juice freshly squeezed
- 1/2 cup Parmesan Cheese shredded
- 1 tablespoon parsley chopped
- lemon for serving, wedges
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
- Marinate tilapia in lemon and olive oil for 15-30 minutes before baking to enhance flavor, but this step is optional.
- Season the fish generously to balance its mild taste and reduce any fishy odor.
- Remove from oven as soon as the fish flakes easily or reaches 145°F (63°C) to prevent overcooking.
- Use fresh lemon juice and garlic to add brightness and cut through any muddy smell.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
4.5
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