Baked Garlic Lemon Tilapia
Flaky tilapia fillets are baked with garlic, lemon juice, olive oil, and paprika for a bright and satisfying high-protein dish. The recipe is quick, flavourful, and works well as a healthy weeknight dinner or meal-prep option.
Method
-
Preheat the oven to 200°C.
-
Lightly grease a baking dish or line it with baking paper.
-
Arrange the tilapia fillets in a single layer.
-
In a small bowl, combine the garlic, lemon juice, olive oil, paprika, salt, and pepper.
-
Spoon the mixture evenly over the fish.
-
Bake for 10–12 minutes, or until the fish flakes easily with a fork.
-
Remove from the oven and sprinkle with fresh parsley if using.
-
Serve immediately with your favourite sides.
Notes
Tilapia is best enjoyed fresh but leftovers can be refrigerated for up to 2 days.
Avoid freezing once cooked for the best texture.
You can substitute cod, haddock, pollock, or basa for tilapia with similar results.
Nutrition Information
| Calories | 185kcal |
| Total Fat | 5g |
| Total Carbohydrates | 1g |
| Protein | 34g |
Get Our FREE “Food Made Simple” Cookbook
Enjoy simple, balanced meals that make eating healthy feel effortless. Sign up below to receive 24 easy, dietitian-approved recipes straight to your inbox.
Frequently Asked Questions
How do I know when tilapia is cooked?
The fish should appear opaque throughout and flake easily when tested with a fork.
Can I use frozen tilapia?
Yes, but make sure to fully thaw and pat the fillets dry before seasoning and baking for best results.
Can I cook this in the air fryer?
Absolutely. Cook the seasoned tilapia in a preheated air fryer at 190°C for about 8–10 minutes depending on thickness.
What other fish can I use?
Cod, haddock, pollock, basa, or any mild white fish all work well with these garlic lemon flavours.
Can I make this dish ahead of time?
While tilapia is best when freshly cooked, leftovers can be cooled and stored in the fridge for up to 2 days. Enjoy cold in salads or gently reheat before serving.
What’s the best way to keep fish from overcooking?
Check the fish at the minimum baking time—if it flakes easily and looks opaque, it’s done. Overbaking will dry out the fillets, so keep a close eye during the last few minutes.
More Than Just Recipes
Get Personalized Nutrition Coaching
Love this recipe? Imagine having complete nutrition guidance tailored to your goals, plus 1-on-1 coaching to keep you on track.
- 1-on-1 support from certified nutrition coaches who guide you every step
- Custom macro targets based on your goals, preferences, and lifestyle
- Track your progress with our app and see sustainable, long-term success
Try 2 Weeks Free
Start your journey with expert coaching. Free for 2 weeks. No credit card required.
Reviews
No reviews yet. Be the first to review this recipe!
Leave a Review
Made This Recipe?
Share it with 500K+ members in our Facebook community!