This oven-baked tilapia recipe is a simple and healthy way to prepare fish. With its mild flavor and flaky texture, tilapia is perfect for a quick weeknight dinner.
The recipe requires minimal ingredients and can be easily customized with your favorite seasonings or marinades.
Preparation of Oven-Baked Tilapia
Preparing oven-baked tilapia is a straightforward process that yields delicious results. Begin by preheating your oven to 400°F (200°C), ensuring the perfect cooking temperature for the fish.
Next, lightly grease a baking dish with cooking spray or olive oil. This step helps prevent the fish from sticking and allows for easy serving later on.
Seasoning the Fillets
Seasoning is key to enhancing the natural flavors of tilapia. In a small bowl, combine olive oil, lemon juice, minced garlic, paprika, dried oregano, salt, and pepper. This mixture creates a flavorful coating for the fish.
Place the tilapia fillets in the prepared baking dish and generously brush the seasoning mixture over each fillet. This not only adds flavor but also contributes to the appealing golden-brown crust.
Baking to Perfection
Once seasoned, it’s time to bake the tilapia. Place the baking dish in the preheated oven and let the fish cook for 12-15 minutes. The tilapia is done when it flakes easily with a fork, indicating that it is perfectly cooked.
Keep an eye on the fish during the last few minutes of baking to achieve that desirable golden-brown crust without overcooking.
Serving Suggestions
After removing the tilapia from the oven, garnish it with fresh parsley and lemon wedges for a burst of color and flavor. The bright green parsley contrasts beautifully with the golden fish, while the lemon adds a refreshing touch.
For a complete meal, serve the tilapia alongside steamed vegetables and rice. This combination not only looks appealing on the plate but also provides a balanced and nutritious dining experience.
Creating a Warm Dining Atmosphere
The presentation of your dish can significantly enhance the dining experience. Serve the beautifully plated tilapia on a white plate to make the colors pop. The rustic wooden table setting adds warmth and charm, creating an inviting atmosphere for your meal.
Consider using simple tableware and minimal decorations to keep the focus on the dish itself. A few lemon wedges and a sprig of parsley can elevate the overall look without overwhelming the table.
Nutritional Benefits of Tilapia
Oven-baked tilapia is not only delicious but also a healthy choice. Each serving contains approximately 180 calories, making it a light option for dinner. With 24 grams of protein and only 8 grams of fat, it supports a balanced diet.
This dish is low in carbohydrates, making it suitable for various dietary preferences. Incorporating tilapia into your meals can contribute to a nutritious lifestyle while satisfying your taste buds.
Easy Baked Tilapia Recipe
This baked tilapia features fillets seasoned with lemon, garlic, and herbs, then baked to perfection in the oven. The dish takes about 20 minutes from start to finish and serves 4 people.
Ingredients
- 4 tilapia fillets
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 3 cloves garlic minced
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Lemon wedges for serving
- Fresh parsley for garnish (optional)
Instructions
- Preheat the Oven: Preheat your oven to 400°F (200°C).
- Prepare the Baking Dish: Lightly grease a baking dish with cooking spray or a little olive oil.
- Season the Fish: In a small bowl, mix olive oil, lemon juice, minced garlic, paprika, oregano, salt, and pepper. Place the tilapia fillets in the baking dish and brush the mixture over the top of each fillet.
- Bake the Tilapia: Bake in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork.
- Serve: Remove from the oven and garnish with fresh parsley and lemon wedges. Serve hot 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: 24g
- Carbohydrates: 1g