10 Best Baked Tilapia Recipes for a Perfect Meal
Looking for a healthy dinner that won’t leave you feeling guilty? You’ll find your answer in these top-rated baked tilapia recipes. Whether you prefer the bright flavors of lemon and garlic or the bold kick of Cajun spices, there’s a perfect preparation waiting for you. From Mediterranean herbs to Asian-inspired coconut, these versatile fish dishes will transform your weeknight dinner routine. Let’s explore how you can elevate this mild white fish into something truly extraordinary.
Classic Lemon Garlic Baked Tilapia
Classic lemon garlic baked tilapia is a light, flavorful dish that combines the delicate taste of tilapia with bright citrus and aromatic garlic.
This simple yet elegant recipe takes just 20 minutes to prepare and is perfect for both weeknight dinners and special occasions.
Ingredients:
- 4 tilapia fillets (6 oz each)
- 4 tablespoons butter, melted
- 4 cloves garlic, minced
- 1 lemon, juiced and zested
- 1 teaspoon dried parsley
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon paprika
- Lemon wedges for serving
Step 1: Preheat oven to 400°F (200°C). Lightly grease a baking dish.
Step 2: Pat tilapia fillets dry with paper towels and place them in the prepared baking dish.
Step 3: In a small bowl, combine melted butter, minced garlic, lemon juice, lemon zest, parsley, salt, pepper, and paprika.
Step 4: Pour the seasoned butter mixture evenly over the fish fillets.
Step 5: Bake for 12-15 minutes, or until the fish flakes easily with a fork.
Step 6: Remove from oven and let rest for 2-3 minutes.
Step 7: Serve hot with lemon wedges.
Nutrition per serving:
- Calories: 240
- Protein: 35g
- Fat: 11g
- Carbohydrates: 2g
- Sodium: 380mg
- Cholesterol: 85mg
Mediterranean Herb-Crusted Tilapia
Mediterranean Herb-Crusted Tilapia offers a light and flavorful way to enjoy this mild white fish.
The blend of Mediterranean herbs and crispy breadcrumb crust creates a delicious combination that’s both healthy and satisfying, ready in just 25 minutes.
Ingredients:
- 4 tilapia fillets (6 oz each)
- 1 cup seasoned breadcrumbs
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh oregano, chopped
- 2 teaspoons fresh thyme leaves
- 2 cloves garlic, minced
- 1 lemon, zested
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 3 tablespoons olive oil
- 1 lemon, cut into wedges for serving
Step 1: Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
Step 2: In a shallow bowl, combine breadcrumbs, parsley, oregano, thyme, garlic, lemon zest, salt, and pepper.
Step 3: Pat tilapia fillets dry with paper towels.
Step 4: Brush each fillet with olive oil on both sides.
Step 5: Press each fillet into the herb-breadcrumb mixture, coating both sides evenly.
Step 6: Place coated fillets on prepared baking sheet.
Step 7: Bake for 12-15 minutes, or until fish flakes easily with a fork.
Step 8: Serve immediately with lemon wedges.
Nutrition per serving:
- Calories: 320
- Protein: 34g
- Fat: 12g
- Carbohydrates: 18g
- Fiber: 1g
- Sodium: 580mg
Parmesan-Crusted Baked Tilapia
Parmesan-crusted baked tilapia transforms mild fish fillets into a crispy, flavorful entrée that’s both healthy and satisfying.
This quick 30-minute recipe pairs perfectly with steamed vegetables or a light salad for a complete meal.
Ingredients:
- 4 tilapia fillets (6 oz each)
- ½ cup grated Parmesan cheese
- ¼ cup breadcrumbs
- 2 tablespoons butter, melted
- 1 teaspoon garlic powder
- 1 teaspoon dried Italian herbs
- ½ teaspoon paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 tablespoon fresh lemon juice
- Fresh parsley for garnish
Step 1: Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
Step 2: Mix Parmesan cheese, breadcrumbs, garlic powder, Italian herbs, paprika, salt, and pepper in a shallow dish.
Step 3: Pat tilapia fillets dry with paper towels.
Step 4: Brush each fillet with melted butter and lemon juice.
Step 5: Coat each fillet in the Parmesan mixture, pressing gently to adhere.
Step 6: Place coated fillets on the prepared baking sheet.
Step 7: Bake for 12-15 minutes, or until fish flakes easily with a fork.
Step 8: Garnish with fresh parsley before serving.
Nutrition per serving:
- Calories: 280
- Protein: 35g
- Fat: 12g
- Carbohydrates: 6g
- Sodium: 520mg
- Cholesterol: 85mg
Cajun Spiced Tilapia
Cajun Spiced Tilapia is a flavorful and zesty dish that combines the mild, flaky texture of tilapia with bold Cajun seasonings.
This quick and easy recipe takes just 20 minutes to prepare and makes for a healthy, protein-rich meal that pairs perfectly with rice or vegetables.
Ingredients:
- 4 tilapia fillets (6 oz each)
- 2 tablespoons Cajun seasoning
- 1 tablespoon olive oil
- 1 lemon, cut into wedges
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt
- 2 tablespoons fresh parsley, chopped
Step 1: Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
Step 2: Pat tilapia fillets dry with paper towels.
Step 3: In a small bowl, combine Cajun seasoning, garlic powder, salt, and black pepper.
Step 4: Brush both sides of fillets with olive oil and coat evenly with the seasoning mixture.
Step 5: Place seasoned fillets on the prepared baking sheet.
Step 6: Bake for 12-15 minutes, or until fish flakes easily with a fork.
Step 7: Garnish with fresh parsley and serve with lemon wedges.
Nutrition per serving:
- Calories: 180
- Protein: 28g
- Fat: 7g
- Carbohydrates: 2g
- Sodium: 580mg
- Cholesterol: 65mg
Honey Mustard Glazed Tilapia
Honey Mustard Glazed Tilapia is a delightful combination of sweet and tangy flavors that transform mild tilapia fillets into an elegant dinner option.
This quick and easy recipe takes less than 30 minutes to prepare, making it perfect for busy weeknight meals.
Ingredients:
- 4 tilapia fillets (6 oz each)
- 3 tablespoons honey
- 2 tablespoons Dijon mustard
- 1 tablespoon whole grain mustard
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
- ½ teaspoon salt
- ¼ teaspoon black pepper
- Fresh parsley for garnish
Step 1: Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
Step 2: In a small bowl, whisk together honey, Dijon mustard, whole grain mustard, olive oil, minced garlic, and lemon juice.
Step 3: Pat tilapia fillets dry with paper towels and place them on the prepared baking sheet.
Step 4: Season both sides of the fillets with salt and pepper.
Step 5: Brush the honey mustard mixture generously over the top of each fillet.
Step 6: Bake for 12-15 minutes, or until fish flakes easily with a fork.
Step 7: Turn on broiler and broil for 2-3 minutes until glaze is lightly caramelized.
Step 8: Garnish with fresh parsley and serve immediately.
Nutrition per serving:
- Calories: 240
- Protein: 28g
- Fat: 9g
- Carbohydrates: 12g
- Sodium: 480mg
- Fiber: 0g
Almond-Crusted Baked Tilapia
Almond-crusted tilapia transforms mild fish fillets into a crunchy, nutty delight that’s both healthy and delicious.
This simple recipe combines ground almonds with herbs and seasonings to create a flavorful crust, while the fish stays tender and moist on the inside.
Ingredients:
- 4 tilapia fillets (6 oz each)
- 1 cup ground almonds
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 2 large eggs, beaten
- 2 tablespoons olive oil
- 1 lemon, cut into wedges
Cooking Instructions:
Step 1: Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
Step 2: Mix ground almonds, parsley, garlic powder, paprika, salt, and pepper in a shallow dish.
Step 3: Pat tilapia fillets dry with paper towels.
Step 4: Dip each fillet in beaten eggs, then coat with the almond mixture, pressing gently to adhere.
Step 5: Place coated fillets on prepared baking sheet. Drizzle with olive oil.
Step 6: Bake for 12-15 minutes, or until fish flakes easily with a fork.
Step 7: Serve immediately with lemon wedges.
Nutrition per serving:
- Calories: 320
- Protein: 34g
- Fat: 18g
- Carbohydrates: 6g
- Fiber: 3g
- Sodium: 380mg
Thai-Style Coconut Tilapia
Thai-Style Coconut Tilapia combines the delicate flavor of tilapia with rich coconut milk and aromatic Thai spices. This baked dish offers a perfect balance of sweet, savory, and spicy flavors, creating a restaurant-quality meal in under 30 minutes.
Ingredients:
- 4 tilapia fillets (6 oz each)
- 1 can (14 oz) coconut milk
- 2 tablespoons Thai red curry paste
- 2 tablespoons fish sauce
- 1 tablespoon brown sugar
- 2 limes (1 juiced, 1 for garnish)
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 1 red bell pepper, sliced
- 1 cup fresh basil leaves
- 2 green onions, chopped
- Salt and pepper to taste
Step 1: Preheat oven to 400°F (200°C). Lightly grease a 9×13 baking dish.
Step 2: In a bowl, whisk together coconut milk, red curry paste, fish sauce, brown sugar, lime juice, garlic, and ginger.
Step 3: Season tilapia fillets with salt and pepper, then place in the prepared baking dish.
Step 4: Pour the coconut milk mixture over the fish and arrange bell pepper slices around the fillets.
Step 5: Bake for 18-20 minutes, or until fish flakes easily with a fork.
Step 6: Remove from oven and garnish with fresh basil leaves, green onions, and lime wedges.
Nutrition per serving:
- Calories: 320
- Protein: 34g
- Fat: 18g
- Carbohydrates: 8g
- Fiber: 2g
- Sodium: 680mg
Mexican-Seasoned Tilapia
Mexican-Seasoned Tilapia takes a mild white fish and transforms it with bold Latin flavors. This quick and healthy dish combines classic Mexican spices with fresh lime juice and cilantro, creating a perfectly seasoned fish that’s ready in under 30 minutes.
Ingredients:
- 4 tilapia fillets (6 oz each)
- 2 tablespoons olive oil
- 2 teaspoons chili powder
- 1 teaspoon ground cumin
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon oregano
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 lime, juiced
- ¼ cup fresh cilantro, chopped
- 1 lime, cut into wedges for serving
Step 1: Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
Step 2: In a small bowl, mix chili powder, cumin, garlic powder, paprika, oregano, salt, and pepper.
Step 3: Pat tilapia fillets dry with paper towels. Brush both sides with olive oil.
Step 4: Rub the spice mixture evenly on both sides of each fillet.
Step 5: Place seasoned fillets on the prepared baking sheet.
Step 6: Bake for 12-15 minutes, or until fish flakes easily with a fork.
Step 7: Remove from oven and drizzle with fresh lime juice.
Step 8: Garnish with chopped cilantro and serve with lime wedges.
Nutrition per serving:
- Calories: 220
- Protein: 35g
- Fat: 8g
- Carbohydrates: 3g
- Sodium: 380mg
- Fiber: 1g
Pesto-Topped Baked Tilapia
Pesto-Topped Baked Tilapia is a delicious Mediterranean-inspired dish that combines flaky white fish with vibrant basil pesto.
This 20-minute meal is perfect for busy weeknights and delivers both flavor and nutrition with minimal effort.
Ingredients:
- 4 tilapia fillets (6 oz each)
- 1/2 cup prepared basil pesto
- 2 tablespoons olive oil
- 1 lemon, juiced
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup grated Parmesan cheese
- Cherry tomatoes for garnish (optional)
Step 1: Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
Step 2: Place tilapia fillets on the prepared baking sheet. Brush with olive oil and season with salt and pepper.
Step 3: In a small bowl, combine pesto, minced garlic, and lemon juice.
Step 4: Spread the pesto mixture evenly over each tilapia fillet.
Step 5: Sprinkle Parmesan cheese over the pesto-topped fillets.
Step 6: Bake for 12-15 minutes, or until fish flakes easily with a fork.
Step 7: Optional: garnish with halved cherry tomatoes and serve immediately.
Nutrition per serving:
- Calories: 320
- Protein: 34g
- Fat: 18g
- Carbohydrates: 3g
- Sodium: 580mg
- Cholesterol: 85mg
- Fiber: 1g
Italian Breadcrumb Tilapia
Italian Breadcrumb Tilapia is a delightfully crispy and flavorful dish that transforms mild tilapia fillets into a restaurant-worthy meal. The Italian-seasoned breadcrumbs create a golden crust while keeping the fish tender and moist on the inside, making it perfect for a quick weeknight dinner.
Ingredients:
- 4 tilapia fillets (6 oz each)
- 1 cup Italian seasoned breadcrumbs
- 1/4 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon black pepper
- 2 large eggs, beaten
- 2 tablespoons olive oil
- 1 lemon, cut into wedges for serving
- Salt to taste
Step 1: Preheat oven to 400°F (200°C). Lightly grease a baking sheet with cooking spray.
Step 2: In a shallow dish, combine breadcrumbs, Parmesan cheese, garlic powder, oregano, basil, and black pepper.
Step 3: Pat tilapia fillets dry with paper towels and season with salt.
Step 4: Dip each fillet in beaten eggs, then coat thoroughly with the breadcrumb mixture.
Step 5: Place breaded fillets on the prepared baking sheet and drizzle with olive oil.
Step 6: Bake for 12-15 minutes, or until fish flakes easily with a fork and coating is golden brown.
Step 7: Serve immediately with lemon wedges.
Nutrition per serving:
- Calories: 320
- Protein: 34g
- Fat: 12g
- Carbohydrates: 18g
- Fiber: 1g
- Sodium: 580mg
Final Thoughts
Your journey through these delectable tilapia recipes has equipped you with options as diverse as colors in a sunset. You’ll find that these dishes aren’t just healthy choices; they’re weeknight dinner game-changers. Whether you’re craving the zesty Mediterranean flavors or the spicy kick of Cajun seasoning, you’ve got a foolproof collection that’ll transform ordinary tilapia into extraordinary meals your family will request again and again.
