This broiled tilapia recipe works beautifully with any mild white fish. It’s fast, simple, and ideal for busy weeknights when you want a healthy, flavorful dinner with minimal fuss.

Broiled Tilapia with Garlic

Broiling fish is one of the quickest ways to get dinner on the table. If you line the baking sheet with foil, cleanup is even easier. This recipe highlights tilapia’s mild flavor with garlic, olive oil, oregano, and fresh parsley. If you prefer more heat or different seasonings, you can easily adapt this technique to blackened, baked, or herb-crusted versions using the same broiling approach.

Why This Works

Tilapia is a lean, mild-tasting white fish that cooks quickly and takes on seasonings well. Broiling uses direct high heat from above to brown and crisp the surface while keeping the interior moist and flaky. This method requires minimal hands-on time and helps preserve the fish’s texture and flavor.

Ingredients

6 tilapia fillets, about 6 oz each
3 cloves garlic, crushed or finely minced
3 teaspoons extra virgin olive oil
1 teaspoon dried oregano
1 teaspoon fresh parsley, chopped
Kosher salt and freshly ground black pepper, to taste
1 large lemon, cut into wedges (for serving)

Yield & Timing

Yield: 6 servings — Serving size: 1 filet

Prep time: 10 minutes
Cook time: 10 minutes
Total time: 20 minutes

Instructions

Preheat the broiler and position the top oven rack 6 to 8 inches from the heating element. Line a broiler pan or a rimmed baking sheet with aluminum foil for easy cleanup.
Rinse the fish under cold water and pat each fillet dry with paper towels. Dry fish browns more evenly and allows the oil and seasonings to stick.
Arrange the fillets on the prepared pan in a single layer. Season each piece with kosher salt, freshly ground black pepper, dried oregano, and chopped parsley.
Drizzle the fillets with the olive oil and top with the crushed garlic. Distribute the garlic evenly so it flavors each fillet but is less likely to burn in hot broiler heat.
Set the broiler to LOW. Place the pan on the prepared rack and broil for about 6 to 8 minutes, depending on fillet thickness. Cook until the fish is opaque and flakes easily with a fork. There’s no need to flip the fillets.
Serve immediately with fresh lemon wedges or a squeeze of lemon juice over the top.

What to Serve With Broiled Tilapia

This simple broiled tilapia pairs well with many side dishes. Popular options include:

Roasted asparagus, green beans, or broccolini
Roasted or tiny herb potatoes
Steamed or sautéed broccoli
A light bean salad or a simple rice pilaf

Variations and Substitutions

Different fish: Use cod, flounder, pollack, sole, or any other mild white fish fillet.
Herbs and seasoning: Swap oregano for thyme, basil, or dill; use lemon zest for extra brightness. A pinch of red pepper flakes adds subtle heat.
Alternative cooking methods: If you don’t have a broiler, bake at 400°F (200°C) for 10–12 minutes, or pan-sear over medium-high heat until cooked through.

Tips for Success

Pat fillets dry before seasoning to help achieve better browning and texture.
Use fresh garlic but watch closely so it doesn’t burn under the broiler; crushed or thinly sliced garlic disperses flavor quickly.
If fillets vary in thickness, remove thinner pieces earlier to avoid overcooking.
For added color and flavor, finish with a sprinkle of chopped fresh parsley and an extra drizzle of olive oil or a squeeze of lemon.
Leftovers can be chilled for up to 2 days and gently reheated in a 300°F oven for a few minutes or enjoyed cold in salads.

Nutrition (per serving)

Calories: 190 kcal
Protein: 34.5 g
Carbohydrates: 2.5 g
Fat: 5 g
Saturated Fat: 1.5 g
Cholesterol: 85 mg
Sodium: 89.5 mg
Fiber: 1 g
Sugar: 0.5 g

Final Note

This broiled garlic tilapia is a reliable, healthy recipe that’s easy to customize. It’s perfect for weeknights or a simple weekend dinner—quick to prepare, nutritious, and delicious. Enjoy experimenting with herbs and sides to make it your own.