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A spatula serving baked tilapia garnished with herbs and lemon.
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Baked Tilapia

This baked tilapia is flavored with garlic, butter, herbs and seasonings, then cooked to tender and flaky perfection. A super easy dinner option that is high in protein, and pairs well with a variety of side dishes.
Course Main
Cuisine American
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4
Calories 224kcal
Author Sara Welch

Ingredients

  • 1 1/4 pounds tilapia fillets
  • 1/4 cup butter melted
  • 3/4 teaspoon lemon zest
  • 2 teaspoons honey
  • 1 tablespoon soy sauce
  • 1 1/2 teaspoons fresh thyme leaves
  • 2 teaspoons fresh parsley leaves chopped
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1 1/4 teaspoons minced garlic
  • cooking spray
  • lemon wedges and fresh herbs for garnish

Instructions

  • In a small bowl, whisk together the melted butter, lemon zest, honey, soy sauce, thyme, parsley, salt, pepper and garlic.
  • Preheat the oven to 400 degrees F. Coat a baking dish with cooking spray.
  • Place the tilapia fillets in a single layer in the baking dish. Pour the sauce over the top of the fish.
  • Bake for 10-12 minutes or until fish is opaque and flakes easily with a fork.
  • Turn on the broiler to high. Broil for 2 minutes or until edges of fish are browned. 
  • Serve immediately, garnished with lemon wedges and fresh herbs.

Notes

  1. It's fine to use either fresh or frozen fish, just make sure the fish is thawed if it's been frozen. I typically go for fresh fish if it's available.
  2. Leftover baked tilapia will stay fresh in the refrigerator for up to 2 days.

Nutrition

Calories: 224kcal | Carbohydrates: 4g | Protein: 26g | Fat: 12g | Saturated Fat: 4g | Cholesterol: 61mg | Sodium: 602mg | Potassium: 595mg | Fiber: 1g | Sugar: 3g | Vitamin A: 92IU | Vitamin C: 3mg | Calcium: 26mg | Iron: 1mg