Baked Tilapia
Published Sept. 27, 2023
- Total Time
- 30 minutes
- Prep Time
- 5 minutes
- Cook Time
- 25 minutes
- Rating
- Comments
- Read comments
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Ingredients
- 3tablespoons unsalted butter, melted, or extra-virgin olive oil
- 2tablespoons finely chopped parsley, plus more for serving
- Pinch of red-pepper flakes (optional)
- Salt
- 1garlic clove
- 1lemon
- 1½pounds fresh or frozen tilapia filets (4 to 6 filets), no need to thaw if frozen
Nutritional analysis per serving (4 servings)
223 calories; 11 grams fat; 6 grams saturated fat; 0 grams trans fat; 3 grams monounsaturated fat; 1 gram polyunsaturated fat; 2 grams carbohydrates; 1 gram dietary fiber; 1 gram sugars; 30 grams protein; 417 milligrams sodium
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 1
Heat the oven to 400 degrees. In a small bowl, stir together the butter, parsley, red-pepper flakes (if using), and salt (about 1 teaspoon Diamond Crystal kosher or ½ teaspoon fine sea salt). Finely grate the garlic and zest the lemon into the bowl, and stir to combine. Cut the lemon into wedges for serving.
- Step 2
If using fresh tilapia, pat it dry with paper towels. Arrange fish on a parchment-lined sheet pan. Using the back of a spoon, coat the tops of the fish with the butter mixture. Roast until the fish is opaque and flakes easily in the thickest part when gently pressed, 10 to 12 minutes for fresh or 17 to 22 minutes for frozen. Serve with more parsley on top and lemon wedges for squeezing over the fish.
Private Notes
Comments
An even better option is mayonnaise in place of the butter or olive oil. The mayonnaise clings much better to the fish thereby doing a better job of keeping it moist.
Antonia, Just checked Seafood Watch and it is farmed tilapia from China that is a problem. Most other tilapia is fine.
This is so basic with any farmed white-fleshed fish with little or no taste, such as both Tilapia and Basa. It is even a basic recipe for Haddock, cod, or even Halibut. But, with respect, the recipe could be so much tastier with the addition of herbs and chile oil, sooo much better. Cheers!
Mixed garlic, smoked paprika & fresh dill with mayonnaise. Slathered the fillets with that mixture and then sprinkled with panko crumbs. Some lemon zest for a finish and it was delightful.
Bought a package of frozen tilapia fillets at Costco a couple weeks ago. I looked at this website for a recipe and discovered that folks feel that farmed fish from China is taboo. So I looked at my package…and it is farmed, from Indonesia. (Yes, I know Indonesia is not China.) Makes me suspicious about the quality of this tilapia.
@Paula. Tilapia from Indonesia is fine!
Maybe should have given it a 5, because it turns out exactly as advertised. But it's still just boring old tilapia. :)