Oven Baked Tilapia Recipe
My oven–baked tilapia recipe offers a super-easy, low-carb dish in less than 20 minutes from start to finish. Flaky, melt-in-your-mouth tilapia so mild that even the pickiest eater will fall in love. This easy yet flavorful dish is perfect for your weekly rotation!
We were trying to figure out what we wanted for dinner the other day, and my brain just hit a wall. So I took a deep breath and looked in the freezer. Those frozen tilapia fillets called my name. Fast, easy, and delicious; that’s my game!
No matter what time of year (New Year’s resolutions, bikini season, or much-needed self-care), baked fish is a delicious and healthy addition to any menu. That makes this tilapia recipe a winner in all fields: simple, mouthwateringly good, and good for you.
An Easier, Healthier Recipe
These healthy fish fillets (or loins) are always a welcome change to the weekly rotation. Besides, many health experts keep asking us to include more fish in our diets. And why not? It cooks up super fast for those crazy weeknight dinners. Plus, this versatile recipe works for salmon, mahi mahi, tuna, or whatever you have in the fridge or freezer.
How to Bake Easy Tilapia
- Drizzle the fish with olive oil (or any neutral-flavored oil) and season with salt, pepper, and optional Creole seasoning. (Photos 1-2)
- Heat butter or oil over medium heat in a large pan or skillet. Add the garlic, thyme, paprika, and oregano pepper, and stir for about a minute. (Photo 3)
- Pour about ½ cup chicken broth, white pepper, and 1-2 teaspoons freshly squeezed lemon juice into the garlic butter sauce. (Start with a teaspoon and adjust to taste, then lightly season the sauce with salt if desired.) (Photo 4)
- Pour the sauce over the fish and proceed with baking. (Photo 5)
- Bake, uncovered, in a preheated 400℉ (205 ℃) oven for 10-15 minutes or until fish flakes easily with a fork. Aim for an internal temperature of about 145℉ (62 ℃). (Photo 6)
- Garnish with chopped fresh parsley. Enjoy!
Tips and Tricks
- To even out your fillet for consistent cooking, fold the thin belly meat beneath the fillet.
- Aim for an internal temperature of about 145℉ (62℃).
- Please know your tilapia’s source. Though it might cost a little more, wild and responsibly raised tilapia is better for the planet.
Make-Ahead and Leftovers Instructions
Feel free to 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 oven. You could freeze it for up to two months, then thaw it overnight in the fridge and bake it the next day.
Allow leftovers to cool and keep them in an airtight container in the fridge for two or three days. They’ll keep in the freezer for 2-3 months. Reheat in an oven-proof baking dish at 400℉ (205℃) or microwave with 30-second blasts until heated through.
FAQs
Loins are the thicker, typically boneless, portion of tilapia—the meaty, prime cut. Their shape, thickness, and size are relatively consistent, so cooking with a precise degree of doneness is much easier. The fillets are the thinner portions that run along the side and become thinner as they get closer to the tail. They’re also more likely to have bones.
The best temperature depends on what results you’re looking for. Most people prefer 400℉ (205℃) for firm and deliciously flaky fish.
However, for impressive melt-in-your-mouth tilapia, you might want to experiment with lower heat. It renders the fat more slowly, keeping it moist and flavorful, and reducing the fishy smell that permeates the kitchen from frying or cooking at high temperatures.
The first way is by inserting a fork at an angle in the thickest part and turning gently. If it has lost its translucent look and flakes easily, it’s done. The second way is an instant-read thermometer reading 140-145℉ (60-63℃).
Menu Ideas for Baked Tilapia
Fish is a versatile dish that you can serve 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 like Chardonnay or Riesling 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
By Imma
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.
Oven-Baked Tilapia
Ingredients
- 4-6 tilapia loins or fillets (about 4 ounces each)
- 1 tablespoon (15ml) cooking oil (olive, canola, or vegetable)
- salt and pepper to taste
- 1 teaspoon (5g) Creole seasoning (optional)
- 3 tablespoons (40-42g) unsalted butter
- 4 cloves garlic, minced
- 1 teaspoon (1g) fresh thyme
- ½ teaspoon (1-2g) paprika
- 1 teaspoon (1-2g) oregano pepper (or ¾ teaspoon oregano and ¼ teaspoon black pepper)
- ½ cup (120ml) chicken stock, white wine, or water
- ½ teaspoon (1-2g) white pepper
- 1 large lemon, cut in half, with one half sliced and the other half squeezed
- 1 tablespoon (4g) fresh parsley, chopped (for garnish)
Instructions
- Preheat oven to 400℉ (205℃).
- Rinse the fish loins or fillets, dry them, place them in an ungreased 9×13-inch baking dish, then brush them with oil.
- Season salt, pepper, and optional Creole seasoning. Set aside.
- Melt the butter over medium heat in a large pan or skillet, and sauté the garlic, thyme, paprika, and oregano pepper for about a minute.
- 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 the sauce with salt if desired.)
- Then pour the sauce over the fish and bake, uncovered, at 400℉ (205℃) for 10-15 minutes or until the fish flakes easily with a fork. Garnish with fresh chopped parsley. Enjoy!
Tips & Notes:
- To even out your fillet and provide some consistent cooking, fold the thinner part closer to the tail under itself.
- Wild tilapia is best, but hard to come by and less sustainable. On the other hand, fish responsibly raised to the highest international standards are easier to find. If you are unsure where they come from, ask at the counter because most places list their fish source. These guys are from Costco.
- Please keep in mind that the nutritional information is a rough estimate and can vary significantly based on the recipe ingredients used.
This recipe is so good! Will absolutely be making this again!
Glad you liked it, Gena!
This is just SO GOOD. I’ve never made fish like this before. I loved the bright flavors of the sauce, and it complemented the tilapia so well, perfectly hiding the typical fishiness of tilapia.
It’s wonderful to hear that you enjoyed the oven-baked tilapia! Tilapia is a versatile fish that pairs well with a variety of flavors, and baking it in the oven is a great way to bring out its best qualities while keeping it healthy and easy to prepare.
Thanks for taking time out to share your thoughts
This is a great weeknight recipe! The only changes we made were to cut the butter in half and to sprinkle a little blackened seasoning on the filets before adding the sauce. My husband and my 14 yo son raved about it – definately a keeper!
Thank you for your feedback. And thanks for the tips.
So good. Even the kids liked it!! I didn’t have fresh spices on hand and still a winner.
Oh great to hear that. Thank you so much!
My Family absolutely loved the dish! I didnt have thyme so I used rosemary instead.
Glad you liked it! And, yes, rosemary is a great sub for thyme in this recipe 🙂
I’m planning on making this for company but am wondering what “oregano pepper “ as called for in the recipe?
Hello. It’s just a mix of oregano and pepper. You can use red pepper or black pepper in the proportions you prefer.
I enjoyed making andveating this dish!
Yayy, Happy to know that. Thanks Bertha:)
Can I use frozen instead of fresh? I was gifted a pack of frozen tilapia and have no idea what to do with it. This recipe looks great!
Hi, Abbie. I use frozen tilapia for this recipe. Just make sure you thaw it before cooking. Please do let me know how it turns out for you.
Here In South Africa we can only get frozen tilapia imported from China.
It is heavily contaminated with untreated chicken dropping and different antibiotics. No one buys them and I sincerely encourage that you investigate your source of tilapia.
Hello Ian
I did a Google search, and you should always verify that any fish you get is safely sourced. If you can’t get safe tilapia, salmon and cod are good substitutes.
Thank
I made this recipe for dinner – but I didn’t use chicken stock. I used all your ingredients (except the chicken stock), mixed in a small bowl and basted the raw fish with it. Then baked per your instructions….perfect! Wow, thank you!
Glad it worked out well for you. Thanks for the feedback.
Loved the recipe! Thank you! Well, my whole family says thank you!
You are very welcome! Glad you loved it! 🙂
This was delicious. I did add about 1/3cup of canned crushed tomatoes.
Thanks for the recipe!
You’re welcome! Thank you for sharing your tweaks.
this looks so good but my oven is crowded (roommates!). Any way I can make this on the stove?
Oh, I completely relate. Reminds me of my college days 🙂 While I haven’t tried making this particular recipe on the stove, I don’t see why it wouldn’t work. A low simmer until the tilapia is tender, and you’re good to go.
Should the fish to be prepared from frozen, or thawed before cooking?
It should be thawed before cooking .
I am a huge fan of fish recipes and this one sounds delicious! I love all the spices and herbs that you used in this recipe….wow
Awesome ! Thanks Albert!
Cholesterol and Saturated Fat content look high….what accounts for this?
Looks delicious though. I’ll give it a go….
Hi Stephen, it must me the butter – replace with olive oil for less saturated fat. Do let me know how it works out . Thanks!
Thank you very much for the information on fish cookery
Looks delicious! !!!
I’m new to your website, everything looks delicious. I love to cook. I’m going to try this recipe this weekend.
Welcome Latoria! You are right at home cause I love to cook too! Do let me know how it works out for you. Thanks !
Hi
Am new here, just came across ur webwebsite. Thanks for ur wonderful recipe. Am going to try dis recipe dis weekend. Lucia
I cooked the tilapia yesterday. OMG!!! It was DELICIOUS!!! My boyfriend LOVED IT!!! He said you can use this sauce on chicken and some other dishes. We had it with Cilantro Lime Rice and steamed Broccoli with onions and peppers. This is now going to be my go-to recipe for fish. I LOVED IT. I also drizzled the juice from the salmon on the rice.
Thanks soo much for a delicious recipe.
CORRECTION: That should have been “I drizzled the juice from the tilapia on the rice.” I think I’m thinking ahead to use it on salmon too. LOL!!!
So delicious
Thanks !