Oven-Baked Tilapia

Forking into freshly baked fish with a baby greens salad and brown rice.

Enjoy this super-easy, low-carb recipe 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!

Course dinner, Main

Cuisine American

Diet Gluten Free, Kosher

Prep Time 5

Cook Time 12

Total Time 17

Servings

Calories 291kcal

Author Imma

Ingredients

4-6 tilapia loins or fillets (about 4 ounces each)
1 tablespoon (15ml) cooking oil (olive, canola, or vegetable)
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
½ teaspoon (1-2g) white pepper
1 large lemon, cut in half, with one half sliced and the other half squeezed
salt and pepper to taste
1 tablespoon (4g) fresh parsley, chopped (for garnish)

Instructions

Preheat oven to 400℉ (205℃).
Rinse the fish loins or fillets, dry them, then rub them with seasoned salt and pepper. Place fish in an ungreased 9x13-inch baking dish and set aside.
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.
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!

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.

Nutrition