Oven-Baked Tilapia

Content… Baked Tilapia vs. Baked Chicken Recipe Ingredients How to Make It Recipe Variations Tips and Tricks Make-Ahead Instructions Serving and Storage Instructions FAQs What to Serve More Fabulous Fish Recipes to Try Closing Thoughts Watch How to Make It

Baked Tilapia vs. Baked Chicken

These healthy oven-baked tilapia loins are always a welcome change to the weekly rotation, but they’re both good for you. However, you can interchange chicken and fish in so many recipes. The advantage of fish is how fast it goes from the kitchen to the table. We’re replacing chicken thighs with some budget-friendly tilapia fillets or loins that cook in 10-15 minutes in this recipe. 

Recipe Ingredients

• Tilapia Loins – Personally, I like thick, juicy fish steaks over the fillets, but you can use either one. Loins take longer to bake than fillets, so reduce their time in the oven by a few minutes. The internal temperature on either one should be about 145℉/62℃.
• Butter – Buttery goodness makes our tilapia loins super moist and rich. It also helps the seasonings stick better. But you can replace it with olive oil for dairy-free fish; it won’t be as butterylicious, but it will still be awesome.
• Seasonings – Garlic, thyme, paprika, oregano pepper (a combination of dried oregano and red pepper), and white pepper make a tasty baked fish. However, you can replace oregano pepper with just oregano for a kid-friendly heat-free version.
• Chicken Stock – Just enough to add flavor and keep the tilapia from drying out in the oven. 
• Lemon – Citrusy freshness is the perfect balancing act with fish.

How to Make Oven-Baked Tilapia

It doesn’t even call for complicated steps. You just mix all the seasonings in a skillet, add the seasoned tilapia, and bake. No sweat! It’s super easy, quick, healthy, and tasty. 

Get Everything Ready

• Rinse the fish loins or fillets, dry them, then rub them with seasoned salt and pepper. Place fish in an ungreased 9″x13″ baking dish and set aside.
• Prepare Seasonings – Heat oil over medium heat in a large pan or skillet, and then add butter, garlic, thyme, paprika, and oregano pepper. Stir for about a minute. (Photos 1-4)

Put it all Together

• Finalize the Sauce – Pour about ½ cup chicken broth, white pepper, and about 1-2 teaspoons lemon juice from a freshly squeezed lemon into the butter sauce. (Start with a teaspoon and adjust to taste, then lightly season sauce with salt if desired).
• Assembly – Then pour the sauce over the fish and proceed with baking. (Photos 5-7)
• Final Stretch – Bake, uncovered, at 400℉/205℃ for 10-15 minutes or until fish flakes easily with a fork. Garnish with fresh chopped parsley. Enjoy! (Photo 8)

Recipe Variations

1. Seasoning Swap – Italian or Creole seasonings give a welcome change to the weekly rotation. In addition, grated parmesan to the seasonings is always a hit at my house.
2. Different Fish – You can sub tilapia with other firm-fleshed fish like snapper, grouper, flounder, rockfish, and salmon. Adjust cooking time for the steak’s or fillet’s size.

Tips and Tricks

1. To even out your fillet and provide some consistent cooking, fold the thin belly meat beneath the fillet.
2. Colossal tip – Know the source of your tilapia. Wild is best but hard to come by. On the other hand, fish responsibly raised to the highest international standards is easier to find. So I usually buy from markets I trust. If you are unsure where they come from, ask at the counter because most places list their fish source. These guys are from Costco.
3. To minimize the fishy odor, you may soak the tilapia fillets in salted ice water or rub the fish lightly with lemon or lime juice.

Make-Ahead Instructions

You can make this oven-baked tilapia ahead right up to the baking part. Cover it and refrigerate it for a day. Then bring it close to room temperature before putting it in the preheated oven. You could freeze it for up to two months, then thaw overnight in the fridge and bake it the next day.

Serving and Storage Instructions

Fish is best fresh from the oven because who likes cold fish, right? (Unless it’s ceviche😋) Add a side of rice, and you have a complete meal.

Allow leftovers to cool and keep them in an airtight container in the fridge for two or three days or in the freezer for two months.

Reheat in an oven-proof baking dish at 400℉/205℃ or in the microwave with 30-second blasts until heated.

FAQs

What Goes With Oven-Baked Tilapia

Fish is such a versatile dish that you can serve it with almost anything. A healthy Greek salad and homemade garlic bread are always a winner at my house. Balsamic baked Brussels sprouts and seasoned rice also work well if it’s too chilly for a salad to sound good. Oh, and don’t forget a glass of white wine to round it out on special occasions.😉

More Fabulous Fish Recipes to Try

• Fish and Grits
• Blackened Catfish with Shrimp Sauce
• Curry Fish
• Jamaican Steamed Fish
• Jamaican Ackee and Saltfish

Closing Thoughts

This Baked Tilapia is a healthy low-carb meal seasoned with garlic, paprika, and lemon, making it so delicious in every bite. And it’s a perfect choice for those on a diet without sacrificing the taste. Is fish one of your faves? Please comment below if you’ve tried this recipe.

Watch How to Make It

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This blog post was originally published in October 2017 and has been updated with additional tips, new photos, and a video.