Baked Tilapia Recipe
This oven baked tilapia recipe is an easy, healthy weeknight dinner made with seasoned fillets drizzled with butter, baked until flaky then garnished with a squeeze of fresh lemon.
Ingredients
- 2 pounds tilapia fillets , bones removed, or other white fish *see notes
- 1 teaspoon Kosher salt
- 1 teaspoon garlic powder
- 1 teaspoon ground cumin
- ¼ teaspoon cayenne pepper
- 1 Tablespoon olive oil
- 1 Tablespoon unsalted butter , cut into small slices
- fresh lime or lemon , optional
Instructions
- Preheat the oven to 375°F. Line a baking sheet with aluminum foil or parchment paper and spray with non-stick cooking spray. Place tilapia on the pan or a cutting board to trim.
- In a shallow bowl, stir together 1 teaspoon cumin, 1 teaspoon salt, 1 teaspoon garlic powder, and 1/4 teaspoon cayenne.
- Dredge each tilapia fillet in the spice mixture until well coated on each side. Place on baking sheet.
- Drizzle tilapia with 1 Tablespoon olive oil and dot with 1 Tablespoon butter cut into small pieces. Cook 20 to 25 minutes, or until flakes easily with a fork and is no longer translucent in the center. A digital thermometer should read 140°F at the thickest part. To brown the edges, broil an additional 2 to 3 minutes.
- Allow to rest for a few minutes before serving. Squeeze fresh lime or lemon on top if desired.
Notes
White fish: This recipe also works well with cod, rockfish or halibut.
Other ways of cooking:
- Grill. Preheat a grill to medium-high, lightly oil the grates (or use a grill basket), and cook 2 to 3 minutes per side.
- Air Fryer. Preheat an air fryer to 370°F. Lightly grease basket. Add fish in a single layer and cook 6 to 7 minutes. You may have to do this in batches.
- Stovetop. Heat 1 to 2 tablespoons olive oil in a large nonstick skillet over medium heat. Add the fish in a single layer, and cook 3 to 4 minutes per side. Be careful not to crowd the pan. You may need to do this in batches.
Nutrition
Calories: 186kcal, Carbohydrates: 1g, Protein: 31g, Fat: 7g, Saturated Fat: 2g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Trans Fat: 0.1g, Cholesterol: 81mg, Sodium: 467mg, Potassium: 471mg, Fiber: 0.1g, Sugar: 0.03g, Vitamin A: 97IU, Vitamin C: 0.1mg, Calcium: 20mg, Iron: 1mg
Nutrition provided is an estimate. It will vary based on specific ingredients used.
