0 from 3 votes
Oven Baked Tilapia
Oven baked tilapia is a delicious and affordable meal that brings fresh tasting fish to the table in a simple and tasty way.
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 6 people
Calories: 215 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 4-6 tilapia fillets
- 1 teaspoon salt
- ½ teaspoon pepper
- 6 tablespoons butter one for each fillet
- 2 tablespoons parsley minced, fresh
- 1 lemon
Instructions
- Preheat oven to 400ºF.
- Line sheet tray with parchment or spray with cooking spary.
- Place the tilapia fillets on the sheet tray.
- Season them wtih salt and pepper.
- Place a tablespoon of butter on each fillet.
- Bake for 20 minutes or until the center reaches 165ºF.
- Once finished, squeeze the fresh lemon over the tops and sprinkle with chopped parsley.
Cup of Yum
Notes
- Seasoning is key to making tilapia more delicious since it has a mild flavor. Add a pinch of paprika, cumin, or chili flakes before baking for some heat and depth.
- Seasoning is key to making tilapia more delicious since it has a mild flavor. Add a pinch of paprika, cumin, or chili flakes before baking for some heat and depth.
- To prevent the fish from drying out while baking, wrap the fillets in parchment paper or aluminum foil. This creates a steam effect, keeping the fish moist and tender.
- To prevent the fish from drying out while baking, wrap the fillets in parchment paper or aluminum foil. This creates a steam effect, keeping the fish moist and tender.
- Fish cooks quickly, and overcooking can result in a dry texture. The fillets should be opaque and flake easily with a fork when done. If you want a slight crispy texture on top, finish with a couple of minutes under the broiler at the end of the baking time. For easier meal prep, bake the fish from frozen. It will just need to cook a little longer to reach the flaky finished stage.
- Fish cooks quickly, and overcooking can result in a dry texture. The fillets should be opaque and flake easily with a fork when done. If you want a slight crispy texture on top, finish with a couple of minutes under the broiler at the end of the baking time.
- For easier meal prep, bake the fish from frozen. It will just need to cook a little longer to reach the flaky finished stage.
Nutrition Information
Calories
215kcal
(11%)
Carbohydrates
2g
(1%)
Protein
23g
(46%)
Fat
13g
(20%)
Saturated Fat
8g
(40%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Trans Fat
1g
Cholesterol
87mg
(29%)
Sodium
548mg
(23%)
Potassium
380mg
(11%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
467IU
(9%)
Vitamin C
11mg
(12%)
Calcium
22mg
(2%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6people
Amount Per Serving
Calories 215
% Daily Value*
| Calories | 215kcal | 11% |
| Carbohydrates | 2g | 1% |
| Protein | 23g | 46% |
| Fat | 13g | 20% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 1g | 50% |
| Cholesterol | 87mg | 29% |
| Sodium | 548mg | 23% |
| Potassium | 380mg | 8% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 467IU | 9% |
| Vitamin C | 11mg | 12% |
| Calcium | 22mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.