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!
One of my readers called me out on Facebook regarding my deep love for anything chicken. Yeah, it happens. Okay, but in case you didn’t know, chicken runs in my DNA, and my freezer never runs out.
No matter how much I push myself to turn my back on meat altogether, I just can’t. NOPE! So I am consuming it in moderation. But even so, we all need a bit of a chicken break once in a while. So here is my oven-baked tilapia! Applause, anyone?
How to Make Oven-Baked Tilapia
It doesn’t even call for complicated steps. You just mix all the seasonings in a skillet, add the seasoned tilapia, and bake. No sweat! It’s super easy, quick, healthy, and tasty.
Get Everything Ready
- 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.
- Prepare Seasonings – 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. (Photos 1-4)
Put it all Together
- Finalize the Sauce – 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).
- Assembly – Then pour the sauce over the fish and proceed with baking. (Photos 5-7)
- Final Stretch – Bake, uncovered, at 400℉/205℃ for 10-15 minutes or until fish flakes easily with a fork. Garnish with fresh chopped parsley. Enjoy! (Photo 8)
- Seasoning Swap – Italian or Creole seasonings give a welcome change to the weekly rotation. In addition, grated parmesan to the seasonings is always a hit at my house.
- Different Fish – You can sub tilapia with other firm-fleshed fish like snapper, grouper, flounder, rockfish, and salmon. Adjust cooking time for the steak’s or fillet’s size.
- To even out your fillet and provide some consistent cooking, fold the thin belly meat beneath the fillet.
- 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.
- 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.
You can make this oven-baked tilapia ahead right up to the baking part. Cover it and refrigerate it for a day. Then bring it close to room temperature before putting it in the preheated oven. You could freeze it for up to two months, then thaw overnight in the fridge and bake it the next day.
Serving and Storage Instructions
Fish is best fresh from the oven because who likes cold fish, right? (Unless it’s ceviche ) Add a side of rice, and you have a complete meal.
Allow leftovers to cool and keep them in an airtight container in the fridge for two or three days or in the freezer for two months.
Reheat in an oven-proof baking dish at 400℉/205℃ or in the microwave with 30-second blasts until heated.
Well, let me explain. Loins are the thicker portion of tilapia. Their shape, thickness, and size are relatively consistent, so it is much easier to cook with a precise degree of doneness. They come from the section behind the head and along the backbone, without the thinner belly and tail meat.
The consensus on this one is 400℉/205℃. Fish cooks fast, and high heat creates a deliciously flaky fish your family will love.
Short answer, no. This super easy recipe doesn’t require much attention once it’s in the oven. Fast and delicious-win-win!!!
There are two ways. The best one is inserting a fork at an angle in the thickest part and turning gently. If it has lost its translucent look and flakes easily, it’s done. The second way is a thermometer that gives a 140-145/60-63℃ internal temperature reading.
HOW TO REMOVE THE FISHY SMELL AND TASTE FROM FISH | Easy 2 Step Method
FAQ
Should I soak tilapia?
Do you soak tilapia in milk?
Does tilapia need to be marinated?
How long should you salt tilapia?
Cooks Illustrated recommends a 15-minute salting period, followed by patting the fillet dry with a paper towel. This salting session magnifies the mild flavor while keeping the flesh moist. Salt seasons the flesh of your fish and helps it retain moisture, leaving your bite of tilapia moist but not watery.
Is it safe to eat talapia fish?
Tilapia fish is a low-calorie source of protein. In addition, tilapia fish contains vitamins and minerals such as folic acid and phosphorus. However, tilapia fish contains omega 6, which is relatively high, higher than omega 3. Ideally, omega 3 and 6 have a ratio close to 1:1. Excessive consumption of foods high in omega 6 is at risk of increasing inflammation. In addition, it is also essential to know the process of cultivating tilapia fish to avoid harmful bacteria such as Salmonella or other harmful substances that may arise during cultivation.
Do You Salt tilapia before cooking?
There’s another way to ensure your tilapia turns our first-rate before you get it cooking: You’ve got to salt it. Just like with steak, you’re free to salt your fish fillet before cooking it. Cooks Illustrated recommends a 15-minute salting period, followed by patting the fillet dry with a paper towel.
How do you cook frozen tilapia?
If you’re using frozen tilapia, let it thaw overnight before cooking. Olive Oil: This allows us to cook the fish in a pan without any sticking, and helps the seasonings to adhere to the tilapia well. Salt and Pepper: Simple seasonings make the fish taste good. Smoked Paprika and Garlic Powder: For more flavor, these two spices are perfect!