Tilapia is a versatile and affordable fish that can be cooked in a variety of ways. One of the simplest and most flavorful methods is to bake it in the oven. This method requires minimal preparation and results in a tender, flaky fish that is perfect for a quick and easy meal.
Here are two different approaches to baking tilapia in the oven, each with its own unique flavor profile:
1. Lemon Garlic Butter Tilapia (Sweet and Savory Meals)
This recipe from Sweet and Savory Meals is a classic combination of lemon, garlic, and butter that enhances the natural flavor of the tilapia. The recipe is straightforward and can be easily adapted to your preferences.
Ingredients:
- 1/4 cup unsalted butter, melted
- 2 tablespoons freshly squeezed lemon juice
- Zest of 1 lemon
- 5 cloves garlic, minced
- 1/4 teaspoon red pepper flakes
- 1 teaspoon dried parsley flakes
- 4-5 (6oz each) tilapia fillets, fresh or thawed
- 2 tablespoons capers
- Salt and ground black pepper to taste
- Garnish: Sliced lemon, chopped fresh parsley
Instructions:
- Preheat oven to 400 degrees F.
- Lightly drizzle a 9×13 baking dish with olive oil.
- In a medium bowl, combine melted butter, lemon juice and zest, minced garlic, red pepper flakes, dried parsley, salt, and pepper. Whisk to combine.
- Wash the fish fillets, pat dry with paper towels, and season with salt and pepper on both sides. Arrange them on the bottom of the prepared baking dish, slightly overlapping.
- Drizzle with the lemon butter mixture, top with capers and lemon slices.
- Transfer to the preheated oven and bake for about 10-12 minutes, or until the fish flakes easily with a fork.
- Garnish with chopped parsley and serve immediately.
Tips:
- You can substitute fresh herbs for the dried parsley flakes, such as dill, thyme, or oregano.
- For a spicier dish, add a pinch of cayenne pepper to the butter mixture.
- Serve with your favorite sides, such as roasted vegetables, mashed potatoes, or rice.
2. Easy Baked Tilapia (Hy-Vee)
This recipe from Hy-Vee is a simple and straightforward approach to baking tilapia, using only Old Bay seasoning, butter, and lemon. The result is a flavorful and moist fish that is perfect for a quick weeknight meal.
Ingredients:
- 1 lb tilapia fillets
- 1 tsp Old Bay seasoning
- 2 tbsp unsalted butter, sliced into three pieces
- 1 lemon, thinly sliced
Instructions:
- Preheat oven to 375 degrees F.
- Spray a 9×13-inch baking pan with nonstick cooking spray.
- Place tilapia fillets in the prepared pan. Sprinkle fillets with Old Bay seasoning. Top each fillet with a slice of butter and lemon slice.
- Cover the pan with foil and bake for 30 to 35 minutes, or until the internal temperature of the fish reaches 145 degrees F. The fish is done when it easily flakes with a fork.
- Serve the fish with the pan juices.
Tips:
- You can substitute other seasonings for the Old Bay, such as Cajun seasoning, blackening seasoning, or Italian seasoning.
- For a crispy topping, broil the fish for the last 1-2 minutes of cooking time.
- Serve with your favorite dipping sauce, such as tartar sauce, cocktail sauce, or lemon-garlic aioli.
Both of these recipes offer a simple and flavorful way to bake tilapia in the oven. Whether you prefer the classic lemon-garlic butter flavor or the simplicity of Old Bay seasoning, you are sure to enjoy this easy and versatile fish dish.
Additional Notes:
- It is important to note that the internal temperature of the fish should reach 145°F for food safety. You can use an instant-read thermometer to check the temperature of the thickest part of the fish.
- Both of these recipes can be easily doubled or tripled to feed a larger crowd.
- Tilapia is a good source of protein and omega-3 fatty acids. It is also a relatively low-calorie fish, making it a healthy option for a meal.
CAN YOU STORE BAKED LEMON GARLIC TILAPIA?
This dish keeps well in the refrigerator for a few days and makes delicious leftovers that can be packed with rice for lunch. Simply, let the fish cool down before refrigerating.
Next, put it in an airtight container and keep it there for two to three days. But remember that the fish will become more dried out and tough the longer you store it.
What is the best way to cook tilapia?
We enjoy cooking it in the oven or searing it in a pan.
- Start by washing and pat drying the fillets.
- Grease a baking pan with some olive oil.
- Combine some butter, garlic, lemon juice, and lemon zest in a medium-sized bowl; set aside.
- After seasoning the fish with salt and pepper, put it on the baking pan.
- Then cover it with the butter mixture and bake for approximately 15 minutes, or until the fish flake easily.
- Sprinkle the fish with salt and pepper set aside.
- Next, add some olive oil to a large skillet and heat it to medium. The tilapia filets should then be added and cooked for 4–5 minutes on each side, or until they flake easily with a fork.
- While cooking, prepare the butter mixture in a separate bowl.
- After the fish is cooked through and flaky, cover it with the butter mixture and cook for a further one to two minutes.
- Squeeze some additional lemon juice before serving.
Whatever method you decide on, the food will always come out tender and moist. This is a very simple dinner recipe that tastes flavorful and buttery without being overly heavy.
Just 3 Ingredients Tasty Oven Baked Tilapia Fillets in 10 minutes I Easy and Quick Recipe.
FAQ
What temperature should tilapia be cooked to?
What is the target temperature for tilapia?
How can you tell if tilapia is safe to eat?
Is it bad to overcook tilapia?
Can you cook tilapia at 125 degrees?
You can. Because tilapia is so thin and cooks fast you might want to pull it off the heat when it reaches an internal temperature between 120°F and 125°F. It will continue going up in temperature after removing it from the oven or stove due to carryover cooking. This temperature range is similar to the internal temperature recommended for salmon.
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.
How to cook tilapia in oven?
Brush the tilapia evenly with the butter mixture until fully coated. Bake uncovered for about 10 minutes. After 8 minutes, check the internal temp of tilapia by inserting an instant-read thermometer into the thickest part of the fish. You can remove it from oven with a reading of 140°F (60°C) for a final temp of 145°F upon serving.
How do you measure tilapia temperature?
To measure the internal temp for tilapia, insert the probe of an instant-read thermometer into the middle of the thickest section of the fish. Wait a few seconds for the reading to stabilize. If it’s below 140°F (60°C), keep cooking the fish. If it’s above that level, remove immediately from the heat.