Published Dec 01, 2020 Updated Aug 26, 2024
Healthy Baked Tilapia Recipe
Sometimes, salt and pepper can get a little boring when seasoning fish. I love a good piece of tilapia, and when I’m in the mood for something a little more flavorful, a sprinkle of parmesan cheese always does the trick. Combined with the citrusy tang of lemon and the subtle kick of cayenne pepper, this baked tilapia is a nice change from the usual flavors we associate with a mild-tasting fish. The best part? It’s mostly hands-off cooking, so you can sit back and relax while the oven does all the work! With more than 300 votes and an average rating of 4.5, this lemon parmesan tilapia recipe is one of the easiest baked tilapia recipes you can ever make at home! It’s so quick and easy to cook, and it’s so affordable that you can make it every week.
Why You’ll Love This Recipe
Simple yet flavorful. Ditch your usual baked tilapia recipe and try this simple dish with a cheesy twist. You only need a handful of ingredients, but the flavors are anything but boring! Quick and easy. No need to spend hours toiling away in the kitchen! This lemon parmesan tilapia takes only 20 minutes to prep and cook, making it the perfect option for busy weeknights or last-minute dinner plans. Affordable and healthy. On a budget but still want a delicious and nutritious meal? This baked parmesan tilapia recipe is not only easy on the wallet. It’s also a good protein source that’s low in fats and calories. One serving has only 285 calories and 13g fat.
Not a fan of tilapia? Try your hands on these Baked Cod and Baked Catfish recipes instead!
What Goes Into This Recipe
tilapia – I always try to reach for wild-caught fish, but farmed tilapia is a more affordable and accessible option. You can use either fresh or frozen fillets, but make sure to get one without the skin. olive oil – helps to retain moisture in the fish while adding a hint of nutty and buttery flavors. lemon juice – adds a nice, refreshing element to the dish. It also helps cut through any potential fishy smell or taste. parmesan cheese – cheese makes everything better! The sharp, nutty flavor of parmesan pairs perfectly with the mild flavor of tilapia. cayenne pepper – brings a little bit of heat to the baked tilapia. If you don’t have cayenne pepper, you can use smoked paprika or chili powder.
See the recipe card for full information on ingredients.
Variations
Keep it classic: Make a simple garlic butter sauce instead of the lemon parmesan topping. If you’re feeling adventurous, try this buttery, black pepper sauce for a unique twist. Pesto goodness: Spread a layer of garlic pesto on top of the fish before baking for a delicious herb-infused flavor. Add more tang: Put some capers into the mix for an extra burst of sour taste and briny flavor. Use other white fish: If you don’t like tilapia, this baked tilapia recipe works just as well with cod, pollock, halibut, swai fish, or any other white fish. Stir-frying: If you’d like to switch up the cooking technique, check out my ginger scallion fish recipe and substitute Basa fish with tilapia!
How To Choose Good Tilapia
Tilapia, sometimes called St. Peter’s fish, is the most common farm-raised fish in the world. Widely available in supermarkets, it is known for its mild, slightly sweet taste and firm, flaky texture when cooked. In the United States, you will mostly find the Nile, hearty blue, and red-colored species. When buying tilapia, choose one with a firm and somewhat translucent flesh. It should not have a strong fishy odor, and the skin should be free of white spots or any discoloration. If you’re buying frozen, make sure the package is completely frozen and not partially defrosted. I also recommend buying the ones imported from Indonesia or Mexico, and not those farmed from China.
How To Cook Tilapia
Baking tilapia is one of the easiest and healthiest ways to cook this mild white fish. It’s tender, flaky, and moist with a nice balance of fresh, tangy, and cheesy flavors. Almost any type of white fish can be substituted in this recipe, but I prefer tilapia for its delicate texture and mild flavor. It soaks up all the flavors beautifully, which I believe is crucial for a good baked fish recipe.
Expert Tips
If you have enough time, marinate the tilapia in the lemon-olive oil mixture for 15 to 30 minutes before baking. This step isn’t necessary, but it will absolutely enhance the flavor of the fish. I usually do this while preheating the oven and prepping the side dishes. Season the fish generously. Tilapia has a mild taste, so it can handle a good amount of seasoning without becoming overpowering. Add enough lemon juice and garlic to get rid of any “fishy” or “muddy” smell in the fish. Tilapia is a delicate fish, so it can become dry if left in the oven for too long. Remove it from the oven as soon as it looks flaky and cooked through or before the internal temp reaches 145°F (63°C) as it will continue cooking a little after it’s removed from the oven.
What To Serve With This Recipe
Enjoy this healthy oven baked tilapia with other side dishes to complete your meal. For a wholesome and easy weeknight dinner, I recommend the following recipes: Pro tip: The fish is perfectly cooked when it flakes easily with a fork. If you prefer using a thermometer, the internal temperature of the fish should reach 145°F (63°C). I hope you enjoy this post as much as I do. If you try my recipe, please leave a comment and consider giving it a 5-star rating. For more easy and delicious recipes, explore my Recipe Index, and stay updated by subscribing to my newsletter and following me on Facebook, Pinterest, and Instagram for new updates.
