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Oven-Baked Tilapia

Oven-Baked Tilapia 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!
Course Main
Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes
Servings 4
Calories 264kcal
Author Imma

Ingredients

  • 4-6 tilapia loins, about 4 oz. each
  • 1 tablespoon cooking oil, (olive, canola, or vegetable)
  • 3 tablespoons unsalted butter
  • 4 cloves garlic, minced
  • 1 teaspoon fresh thyme
  • ½ teaspoon paprika
  • 1 teaspoon oregano pepper
  • ½ cup chicken stock
  • ½ teaspoon white pepper
  • 1 large lemon, cut in half with one half sliced and the other half squeezed
  • Salt and pepper, to taste
  • 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 9"x13" 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 sauce with salt if desired).
  • Then pour the sauce over the fish and proceed with baking.
  • Bake, uncovered, at 400℉/205℃ for 10-15 minutes or until fish flakes easily with a fork. Garnish with fresh chopped parsley. Enjoy!

Notes

  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.
  4. Please keep in mind that the nutritional information is a rough estimate and can vary significantly based on the products used in the recipe.

Nutrition

Serving: 170g | Calories: 264kcal | Carbohydrates: 5g | Protein: 35g | Fat: 11g | Saturated Fat: 6g | Cholesterol: 108mg | Sodium: 133mg | Potassium: 594mg | Fiber: 1g | Sugar: 1g | Vitamin A: 410IU | Vitamin C: 16mg | Calcium: 40mg | Iron: 1.5mg