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"Pan-seared tilapia filet garnished with a fresh lemon slice, served alongside vibrant steamed broccoli, cauliflower, and red bell peppers on a bright blue plate."

Baked Tilapia Recipe

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  • Author: ricettedilatteria
  • Prep Time: 10 minutes
  • Cook Time: 12 minutes
  • Total Time: 22 minutes

Ingredients

Essential Ingredients:

  • 4 tilapia fillets (fresh or thawed frozen)
  • 1/2 teaspoon salt (or to taste)
  • 1/4 teaspoon ground black pepper
  • 1/2 teaspoon paprika (regular, not smoked)
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried oregano
  • 4 tablespoons butter, melted
  • 3 cloves garlic, minced
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon lemon zest (optional, for added citrus flavor)

Optional Garnishes:

  • Red pepper flakes (for a bit of heat)
  • Fresh parsley, chopped
  • Lemon slices

Instructions

  • Preheat the Oven
    Preheat your oven to 400°F (200°C). Lightly grease a 9×13-inch baking dish with butter or cooking spray to prevent sticking.
  • Prepare the Tilapia Fillets
    If using frozen fillets, make sure they are fully thawed. Pat the fillets dry with paper towels to remove excess moisture. This step ensures that the seasonings stick evenly.
  • Season the Fillets
    In a small bowl, mix the salt, pepper, paprika, thyme, and oregano. Sprinkle this seasoning mixture evenly over both sides of the tilapia fillets. Arrange the seasoned fillets in the prepared baking dish.
  • Prepare the Garlic Butter Sauce
    In another small bowl, whisk together the melted butter, minced garlic, lemon juice, and optional lemon zest. Pour the garlic butter sauce evenly over the fillets, making sure they are well-coated.
  • Bake the Tilapia
    Place the baking dish in the preheated oven and bake for 10–12 minutes, depending on the thickness of the fillets. The fish is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
  • Add Garnishes and Serve
    Once out of the oven, sprinkle the fillets with red pepper flakes and freshly chopped parsley for a burst of color and flavor. Add lemon slices as a garnish if desired.
  • Enjoy
    Serve immediately with your favorite sides, such as roasted vegetables, steamed rice, or a crisp green salad.


Nutrition

  • Serving Size: 1 tilapia fillet (based on 4 servings)
  • Calories: 279 kcal
  • Sugar: 1 g
  • Sodium: 190 mg
  • Fat: 14 g
  • Saturated Fat: 8 g
  • Unsaturated Fat: 6 g
  • Trans Fat: 0 g
  • Carbohydrates: 4 g
  • Fiber: 1 g
  • Protein: 35 g
  • Cholesterol: 115 mg