Baked Tilapia
Recipe Tested & Approved by Mia Hartwell
Every recipe is developed, cooked, and tested by Mia in a real home kitchen using everyday ingredients to ensure reliable, repeatable results.
Mild, flaky tilapia baked with lemon, garlic, and herbs in about 15 minutes. A quick, healthy, budget-friendly fish dinner that is hard to mess up.
By Mia HartwellUpdated September 7, 2025
Developed using tested cooking methods — cook to the temperatures given and adjust times to your equipment.
Why you'll love this recipe
- Flaky lemon garlic tilapia in 15 minutes
- 34g of protein and only 2g of carbs per serving
- Healthy, budget-friendly, and gluten-free
- Mild enough for the whole family
Baked Tilapia
22 min totalServes 4
Nutrition (per serving)
Values are estimates. See our disclaimer for details.
- Calories
- 220kcal
- Protein
- 34g
- Carbs
- 2g
- Fat
- 9g
- Fiber
- 0g
- Sugar
- 1g
Step-by-Step Instructions
- 1
Preheat the oven to 400°F (205°C). Pat the tilapia dry and place in a baking dish.
- 2
Whisk the melted butter, olive oil, lemon juice and zest, garlic, paprika, salt, and pepper.
- 3
Pour the mixture over the fish and top with lemon slices.
- 4
Bake 12 to 16 minutes, until the tilapia is opaque and flakes easily, reaching 145°F (63°C).
- 5
Spoon the pan juices over the top, scatter with parsley, and serve.
Pro Tips for the Best Results
- Tilapia is thin, so check it early to avoid overcooking.
- Pat the fillets dry so they roast rather than steam.
- Cook just to 145°F (63°C) and until it flakes.
- Lemon zest adds more aroma than juice alone.
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How to Cook Baked Tilapia
New to this dish? Follow along with the detailed guide below — we break down each stage so you get perfect results the very first time.
Make a lemon garlic butter
Whisk melted butter and olive oil with lemon, garlic, and paprika. This simple sauce flavors the mild tilapia and keeps it moist as it bakes.
Bake quickly
Tilapia fillets are thin and cook fast, so bake just until opaque and flaky at 145°F (63°C). Check early, since thin fish overcooks quickly.
Finish with the juices
Spoon the lemony pan juices over the fish and add fresh parsley. Serve over rice or with vegetables to catch all the flavor.
Storage & Make-Ahead
Refrigerate leftovers in an airtight container for up to 2 days. Fish is best fresh. Reheat gently to avoid overcooking.
Serving Suggestions
This baked tilapia pairs beautifully with a crisp green salad, crusty bread, or your favorite grain. Add a simple side of roasted vegetables for a complete, satisfying dinner the whole family will enjoy.
Frequently Asked Questions
Can I use frozen tilapia?+
Yes. Thaw it fully and pat dry first so it bakes evenly and is not watery.
Is tilapia healthy?+
Yes. It is lean, high in protein, low in calories, and mild enough to please picky eaters.
What sides go well?+
Rice, roasted vegetables, or a simple salad all pair nicely with the lemony fish.
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