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?
The internal temperature of fish should reach 145°F for food safety, according to USDA guidelines. If you don’t have an instant-read thermometer, check to see that your fish has turned opaque and that it’s easily flaked with a fork.
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.
Baked Tilapia vs. Baked Chicken
These healthy oven-baked tilapia loins are always a welcome change to the weekly rotation, but they’re both good for you. However, you can interchange chicken and fish in so many recipes. The advantage of fish is how fast it goes from the kitchen to the table. We’re replacing chicken thighs with some budget-friendly tilapia fillets or loins that cook in 10-15 minutes in this recipe.
- Tilapia Loins – Personally, I like thick, juicy fish steaks over the fillets, but you can use either one. Loins take longer to bake than fillets, so reduce their time in the oven by a few minutes. The internal temperature on either one should be about 145℉/62℃.
- Butter – Buttery goodness makes our tilapia loins super moist and rich. It also helps the seasonings stick better. But you can replace it with olive oil for dairy-free fish; it won’t be as butterylicious, but it will still be awesome.
- Seasonings – Garlic, thyme, paprika, oregano pepper (a combination of dried oregano and red pepper), and white pepper make a tasty baked fish. However, you can replace oregano pepper with just oregano for a kid-friendly heat-free version.
- Chicken Stock – Just enough to add flavor and keep the tilapia from drying out in the oven.
- Lemon – Citrusy freshness is the perfect balancing act with fish.
Just 3 Ingredients Tasty Oven Baked Tilapia Fillets in 10 minutes I Easy and Quick Recipe.
FAQ
What temperature is cooked tilapia?
What is the target temperature for tilapia?
What temperature should frozen tilapia be cooked to?
How can you tell if tilapia is safe to eat?
What temperature should tilapia be cooked at?
The possibilities here are endless! Tilapia is cooked when the internal temperature is 145°F (63°C) in the thickest part of the fillet, according to the FDA. At this temperature, harmful bacteria have been eliminated making the fish safe to eat. The flesh should be opaque and flake easily with a fork.
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.
When should tilapia be cooked?
Your tilapia will be safe to consume when the internal temperature reaches at least 145 degrees F on an instant-read thermometer. This is usually when the meat can be flaked with a fork and when the fish meat no longer looks opaque but instead looks solid and white. Does tilapia have to be thawed before baking?
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.