Baked Lemon Herb Tilapia
This dish features tender tilapia fillets baked with fresh lemon, garlic, and Mediterranean herbs. It’s a clean, healthy, and quick weeknight dinner that pairs perfectly with roasted vegetables, rice, or a crisp salad.
⏱ Time
Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes
Servings: 4
Ingredients
4 tilapia fillets (about 150 g / 5 oz each)
2 tbsp olive oil
Juice & zest of 1 large lemon
2 cloves garlic, minced
1 tsp dried oregano
½ tsp dried thyme (or basil)
¼ tsp paprika (optional, for color)
Salt & black pepper, to taste
Fresh parsley, chopped (for garnish)
Lemon slices, for serving
Instructions
1. Preheat oven
Heat oven to 200°C (400°F). Line a baking sheet with parchment paper.
2. Prepare the marinade
In a small bowl, mix olive oil, lemon juice & zest, garlic, oregano, thyme, paprika, salt, and pepper.
3. Season the fish
Place tilapia fillets on the prepared baking sheet.
Brush both sides generously with the lemon herb mixture.
4. Bake the tilapia
Bake uncovered for 12–15 minutes, or until fish flakes easily with a fork.
Cooking time may vary depending on fillet thickness.
5. Serve
Garnish with fresh parsley and lemon slices.
Serve warm with a side of roasted veggies, rice, or couscous.
Notes & Tips
Avoid overcooking: Tilapia cooks quickly — check at 12 minutes.
Extra flavor: Add capers or a sprinkle of feta before serving.
Make it a meal: Pair with Mediterranean couscous, quinoa, or garlic sautéed spinach.
Alternative fish: This recipe works well with cod, haddock, or flounder.
Frequently Asked Questions FAQs
Q: Can I use frozen tilapia?
Yes — just thaw completely and pat dry before baking.
Q: Can I make it spicy?
Add a pinch of chili flakes or cayenne to the marinade.
Q: Can I prepare it ahead?
Yes — marinate the fish for up to 2 hours in the fridge before baking.
Nutritional Information
Calories: 230
Protein: 29 g
Fat: 10 g
Carbohydrates: 2 g
Fiber: 0 g
Sugar: 1 g
Sodium: 220 mg