This oven-baked tilapia is a simple and healthy dish that highlights the mild flavor of the fish. With minimal ingredients and quick preparation, it’s perfect for a weeknight dinner.
The recipe is easy to follow and can be customized with your favorite seasonings or marinades to enhance the taste.
Creating the Perfect Baked Tilapia
Baked tilapia is a delightful dish that showcases the fish’s natural flavors while being incredibly easy to prepare.
With just a few ingredients, you can create a meal that is both healthy and satisfying.
The key to achieving that beautiful golden brown crust lies in the seasoning and cooking technique.
Start by preheating your oven to 400°F (200°C). This temperature ensures that the tilapia cooks evenly and develops a lovely texture.
Using a parchment-lined baking sheet helps with easy cleanup and prevents the fish from sticking.
Seasoning for Flavor
The magic of baked tilapia comes from the right blend of seasonings.
A simple mix of garlic powder, paprika, salt, and pepper enhances the fish without overpowering its delicate taste.
Drizzling olive oil over the fillets not only adds flavor but also helps achieve that flaky texture.
For an extra burst of freshness, place lemon slices on top of the fillets before baking.
The citrus not only infuses the fish with a zesty flavor but also adds a vibrant touch to the presentation.
Cooking Time and Technique
Baking the tilapia takes about 12-15 minutes, depending on the thickness of the fillets.
You’ll know it’s ready when the fish flakes easily with a fork.
This quick cooking time makes it an ideal option for busy weeknights.
Once out of the oven, let the tilapia rest for a minute before garnishing.
Fresh parsley adds a pop of color and a hint of herbal freshness that complements the dish beautifully.
Serving Suggestions
When it comes to serving, presentation plays a significant role.
Place the baked tilapia on a white plate, surrounded by a side of steamed vegetables for a nutritious balance.
A wedge of lemon on the side not only looks appealing but also allows diners to add a splash of citrus to their taste.
The rustic wooden table setting enhances the inviting atmosphere, making it perfect for family dinners or casual gatherings.
This dish is not just a meal; it’s an experience that brings warmth to the dining table.
Nutritional Benefits
Baked tilapia is not only delicious but also packed with nutritional benefits.
Each serving contains approximately 180 calories, making it a light yet filling option.
With 26 grams of protein and only 8 grams of fat, it fits well into a balanced diet.
Additionally, the absence of carbohydrates makes it suitable for various dietary preferences, including low-carb diets.
This dish is a great way to enjoy a healthy meal without sacrificing flavor.
Final Touches
To elevate your baked tilapia experience, consider experimenting with different herbs and spices.
While the classic seasoning blend is fantastic, adding a touch of dill or a sprinkle of chili flakes can create new flavor profiles.
Feel free to customize the dish to suit your taste preferences.
Whether you’re serving it for a special occasion or a simple weeknight dinner, baked tilapia is sure to impress.
Its ease of preparation and delightful flavor make it a staple in any home cook’s repertoire.
Quick and Easy Baked Tilapia
This baked tilapia features tender fillets seasoned and baked until flaky and delicious. The recipe takes about 20 minutes from start to finish and serves 4 people.
Ingredients
- 4 tilapia fillets
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 lemon, sliced
- Fresh parsley for garnish (optional)
Instructions
- Preheat the Oven: Preheat your oven to 400°F (200°C).
- Prepare the Baking Sheet: Line a baking sheet with parchment paper or lightly grease it with cooking spray.
- Season the Fish: Place the tilapia fillets on the baking sheet. Drizzle with olive oil and sprinkle with garlic powder, paprika, salt, and pepper. Rub the seasonings into the fish for even coverage.
- Add Lemon: Place lemon slices on top of the fillets for added flavor.
- Bake: Bake in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork.
- Garnish and Serve: Remove from the oven, garnish with fresh parsley if desired, and serve immediately with your choice of sides.
Cook and Prep Times
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Total Time: 20 minutes
- Servings: 4 fillets
- Calories: 180kcal
- Fat: 8g
- Protein: 26g
- Carbohydrates: 0g