This simple baked tilapia recipe is finished with a garlicky lemon-butter sauce and fresh parsley, making it an ideal, light weeknight dinner. It’s quick to prepare, budget-friendly, and pairs well with a wide variety of sides.
Baked tilapia is one of my go-to dinners: it’s flavorful, light, and comes together with very little hands-on time. Use fresh or thawed fillets, gently season them, and finish with a bright lemon and garlic butter — the result is tender, flaky fish that’s both satisfying and healthy. You can swap tilapia for other mild white fish such as flounder or cod without changing the method.
Why You’ll Love This Baked Tilapia Recipe
- Fast and reliable weeknight dinner. Ready in about 20 minutes total, this is a dependable recipe to keep in your rotation.
- Healthy and satisfying. Tilapia is a lean source of protein with relatively few calories and a mild flavor that many people enjoy.
- Budget-friendly. Compared with many other seafood options, tilapia is affordable while still tasting great when prepared simply.
- Family-friendly. The mild lemon-garlic butter appeals to picky eaters and seafood skeptics alike.
What You’ll Need
You only need a handful of simple ingredients to make this baked tilapia. Exact measurements are listed in the recipe section below.
- Tilapia fillets – Fresh or thawed frozen fillets, about 6 ounces each.
- Garlic – Minced or crushed; adjust the amount to taste.
- Butter – Salted or unsalted; reduce added salt if using salted butter.
- Fresh lemon juice – Use freshly squeezed lemon juice for best flavor.
- Fresh parsley – Finely chopped for garnish.
- Seasonings – Kosher salt and freshly ground black pepper.
- Olive oil spray or a small amount of oil brushed on the baking dish to prevent sticking.
How to Make Baked Tilapia
Below is a clear overview of the method, followed by a full ingredient list, exact measurements, and step-by-step instructions. This straightforward approach ensures tender, flaky fish every time.
- Prepare. Preheat the oven to 400°F (200°C) and lightly coat the bottom of a baking dish with cooking spray or a thin brush of olive oil.
- Make the sauce. In a small skillet over low heat, melt the butter and add the crushed garlic. Sauté briefly—about 1 minute—until fragrant, then remove from heat and stir in the fresh lemon juice.
- Assemble. Arrange the tilapia fillets in the prepared baking dish. Season each fillet with kosher salt and black pepper, then spoon the lemon-garlic butter over the fish.
- Cook. Bake at 400°F for about 12 to 15 minutes, until the fish flakes easily with a fork. Garnish with chopped parsley and serve right away.
Detailed Recipe
Ingredients
- 6 tilapia fillets (about 6 ounces each)
- 4 garlic cloves, crushed or minced
- 2 tablespoons butter
- 2 tablespoons fresh lemon juice
- 2 tablespoons fresh parsley, chopped
- Kosher salt and black pepper, to taste
- Olive oil spray or a light brush of olive oil for the baking dish
Instructions
- Preheat the oven to 400°F (200°C). Lightly spray or oil a baking dish.
- In a small skillet over low heat, melt the butter. Add the garlic and cook on low for about 1 minute—just long enough to release its aroma without browning or burning it. Remove from heat and stir in the lemon juice.
- Place the tilapia fillets in the baking dish in a single layer. Season each fillet with salt and pepper.
- Pour the warm lemon-garlic butter evenly over the fish.
- Bake until the fish flakes easily with a fork, about 12 to 15 minutes depending on thickness. Remove from the oven and sprinkle with chopped parsley before serving.
Yield and Time
Yield: 6 servings | Prep: 5 minutes | Cook: 15 minutes | Total: 20 minutes
Nutrition (per serving)
- Calories: 200 kcal
- Protein: 33 g
- Carbohydrates: 1 g
- Fat: 7 g
- Fiber: 0.1 g
- Sodium: ~29 mg (varies with added salt)
Tips for Success
- Keep the sauce on low heat. Garlic can burn quickly, so cook it gently to infuse the butter with flavor without browning.
- Watch the bake time. Tilapia cooks fast; check for doneness at the 12-minute mark to avoid drying out the fish.
- Serve immediately. Fish is best hot and fresh from the oven when it’s tender and flaky.
What to Serve With Baked Tilapia
- Simple green salad for a light pairing.
- Roasted vegetables such as asparagus, green beans, or broccoli.
- Grains like couscous, quinoa, or brown rice to make the meal more filling.
- Roasted or boiled potatoes — baby potatoes or sweet potatoes are both excellent choices.
Storage and Reheating
- Refrigerator: Store leftovers in an airtight container for up to 3–4 days.
- Freezer: Cooked tilapia can be frozen for up to 3 months; thaw overnight in the fridge before reheating.
- Reheat: Warm gently in a 350°F oven for about 10 minutes covered, or microwave until heated through, taking care not to overcook.
More Easy Seafood Ideas
- Sautéed shrimp with peppers and onions
- Seared scallops with summer vegetables
- Salmon rice bowls with a tangy glaze
- Simple fish tacos with shredded cabbage and lime