Baked Tilapia
Published Sept. 27, 2023
- Total Time
- 30 minutes
- Prep Time
- 5 minutes
- Cook Time
- 25 minutes
- Rating
- Comments
- Read comments
Advertisement
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.
Powered by
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!
About 2 lbs frozen tilapia, 4 tbs melted butter, 2 tbs Old Bay, a little olive oil. Don’t stint on the Old Bay. Mix up butter, Old Bay, olive oil. Brush or spoon mixture on top of fish. Butter congeals of course when applied to frozen fish so be quick about it. Bake on parchment lined sheet pan, basting every so often. Lots of liquid is thrown off, which makes a delicious sauce for plain rice. Takes about 30 minutes.
So simple, quick, and delicious! This has become our go-to marinade for fast week-night dinners.
I keep frozen tilapia on hand for when I need a break from my usual everyday food like spaghetti, chili and chicken. Besides being very affordable and fast and easy to cook, I find that it seems to smell fresher than other frozen or fresh fish. Because tilapia is so thin it freezes faster than thicker fish which might be the reason it seems fresher.