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4.5 from 885 votes

Baked Tilapia (The BEST Recipe!)

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.

Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 4
Calories: 398 kcal
Course: Main Course
Cuisine: American

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

Instructions

    Cup of Yum
  1. 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. 
  2. Sprinkle the Parmesan cheese evenly on top of the tilapia. Top with chopped parsley. 
  3. 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

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

% 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.