Baked Tilapia

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Baked tilapia is the perfect weeknight meal. The fish, which has a mild fish flavor, is an excellent technique to convert non-fish eaters. It cooks rapidly and readily absorbs flavors.

Make yours with plenty of butter, lemon, and garlic for a bright, fresh, and easy-to-love dish. It takes very little effort to bake it, and there is no risk of the fish adhering to your skillet or grill. It’s a popularly enjoyed dish.

Is Baked Tilapia Healthy?

Tilapia is a low-calorie, high-protein fish that isn’t unclean at all. To top it off, because of its food and position in the ecosystem hierarchy, it has lower mercury levels than certain other popular fish.

Baked Tilapia is an excellent source of protein. It has 26 grams of protein and only 128 calories in 3.5 ounces (100 grams) (3).

The abundance of vitamins and minerals in this fish is even more astonishing. Niacin, vitamin B12, phosphorus, selenium, and potassium are all abundant in tilapia.

Best Way To Cook Tilapia

It can be prepared in two ways, either in the oven or pan-searing it.


  • Start by washing and pat drying the fillets.
  • Grease a baking pan with some olive oil.
  • In a medium bowl, whisk together some butter, garlic, lemon juice, and lemon zest, and set aside.
  • Sprinkle the fish with some salt and pepper, and place it onto the baking pan.
  • Next, pour the butter mixture over it and bake for about 15 minutes until the fish flakes easily.


  • Sprinkle the fish with salt and pepper set aside.
  • Next, place a large skillet over medium heat and add some olive oil. Then add the tilapia filets and cook for about 4-5 minutes on each side, or until flaky with a fork.
  • While cooking, prepare the butter mixture in a separate bowl.
  • Once the fish has cooked and is flaky, pour the butter mixture over it and cook for additional 1-2 minutes.
  • Squeeze some additional lemon juice before serving.

Whichever way you choose, it is guaranteed to result in a moist and tender meal. This is a super easy dinner to prepare, which has a delicate taste, buttery and flavorful.

How To Bake Your Tilapia

Tilapia is a simple fish to prepare: it has a moderate flavor, is commonly available, and is quite inexpensive. To get the best out of its preparation, you should be ready to go all out for quality and fresh fish.

If you live near a reputed fish market, purchasing quality tilapia will be easier. Make sure your new fishmonger’s business has a salty (ocean-like) smell that isn’t overpoweringly “fishy.”

Engage him or her in conversation to begin a connection. Pose some product-related queries to them. What is the origin of this fish? Is it the most recent you’ve had?

Cooking or baking fish fresh, the day after you get it home from the grocery or fish market, is always a wonderful idea. If you are a lover of fish then you should read this article I wrote 5 Ways To Be Creative With Your Fish.

Baked Tilapia is really easy to make, relying primarily on the sweet flesh of the tilapia and the classic flavor combination of garlic, mustard, and lemon. If you’re not a fan of eating a whole fish, you’re about to change your mind.

The washing and seasoning of tilapia are the secrets to a delicious baked tilapia. Cleaning the tilapia is not difficult, but it is not always enjoyable.

What Is The Best Temperature To Bake Tilapia Fish?

We love baking it at 400 degrees F. It is the right temperature to cook it, and results in flaky and tender fish.

Depending on the dish size, it should be ready in about 12-15 minutes. You can also broil it for the last minute to get a crispier outside texture.

Storage And Reheating

You can definitely store your baked tilapia in the fridge for a couple of days, it actually makes great leftovers that can be packed with some rice for lunch. Simply, let the fish cool down before refrigerating.

Then, transfer into an airtight container and store for 2-3 days. However, keep in mind that the longer you store it, the tougher and dried the fish will get.

It is preferred to consume your baked tilapia the day it was baked, however, leftovers can be easily reheated in the microwave.

Keep in mind that the fish will be drier, add a tablespoon of water, drizzle it with some butter or lemon juice before reheating. This way you will add some moisture and it will taste better.

More Delicious Fish Recipes:

Perfetly Baked Tilapia

Baked Tilapia

This recipe is incredibly simple and relies mainly on the tilapia’s sweet flesh and the classic combination of garlic, mustard and lemon.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Barbecue
Cuisine Togolese
Calories 198 kcal


  • 3 tilapia
  • 2 allspice
  • 2 cloves
  • 7-10 cloves garlic
  • 1 tsp mustard
  • 1 tsp mustard grain
  • 1 bouillon cube
  • ¼ cup oil


Cleaning the Fish

  • Use a dull knife or spoon to remove the scales on both sides
  • Make a small hole on the belly of the fish and use your fingers or a dull spoon to scoop out the fish’s innards and don’t miss dark kidney in the back or some strands of innards along the walls
    Baked tilapia
  • Clean the inside of the head of the fish.
  • Remove a dorsal fin by pulling firmly from tail to head.
  • Rinse the fish off, inside and out, in cool water with vinegar (or Lemon Juice) to remove any slim or bad odor of the fish.

Seasoning the Fish

  • Season the fish with 2 allspice, 2 cloves, 7-10 cloves of garlic, 1 teaspoon mustard, 1 teaspoon mustard grain, 1 cube, 1/4 cup oil and Salt.
  • Marinate in refrigerator for up to 24 hours
    Baked tilapia marinating

Baking the Fish

  • Make three-four diagonal cuts on each side of the fish, all the way to the right across the bone. 
  • Preheat the oven to 200°C (fan 180°C/400°F/gas 6).
    baked fish grill
  • Bake for 20-30 minutes on each side or until the thickest part flakes easily when tested with a knife.



Calories: 198kcal
Keyword BAked Tilapia, Grilled Tilapia
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