Easy Baked Tilapia Recipe

Easy Baked Tilapia Recipe

Cook Time: 25 minutes

Tilapia with Vegetables

This simple yet flavorful dish is perfect for a quick dinner. It combines tender tilapia fillets with a medley of vegetables, all baked to perfection.

Ingredients

  • 4 (4 ounce) fillets of tilapia
  • 2 teaspoons butter
  • teaspoon garlic salt (or to taste)
  • teaspoon seafood seasoning (such as Old Bay), or to taste
  • 1 lemon, sliced
  • 1 (16 ounce) package of frozen cauliflower with broccoli and red pepper
  • Salt and ground black pepper, to taste

Directions

  1. Preheat the oven to 375F (190C). Grease a 9x13-inch baking dish with butter or cooking spray.
  2. Place the tilapia fillets in the bottom of the prepared baking dish. Dot each fillet with butter and season with garlic salt and seafood seasoning to taste.
  3. Top each fillet with one or two slices of lemon.
  4. Arrange the frozen mixed vegetables (cauliflower, broccoli, and red pepper) around the fillets. Season the vegetables lightly with salt and pepper.
  5. Cover the baking dish with aluminum foil and bake in the preheated oven for 25 to 30 minutes, or until the vegetables are tender and the fish flakes easily with a fork.
  6. Remove from the oven and serve hot. Enjoy!

Nutrition Facts (per serving)

Nutrition Per Serving
Calories 172
Total Fat 4g (5% Daily Value)
Saturated Fat 2g (8% Daily Value)
Cholesterol 46mg (15% Daily Value)
Sodium 354mg (15% Daily Value)
Total Carbohydrate 7g (3% Daily Value)
Dietary Fiber 3g (10% Daily Value)
Protein 25g (50% Daily Value)
Vitamin C 61mg (68% Daily Value)
Calcium 81mg (6% Daily Value)
Iron 1mg (5% Daily Value)
Potassium 497mg (11% Daily Value)

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Easy Baked Tilapia Recipe

This easy baked tilapia recipe is a perfect dish for anyone looking for a quick and healthy seafood meal. With a few simple ingredients, it is ready in just 30 minutes, making it an ideal weeknight dinner option. The dish features tilapia fillets, seasoned with garlic salt and Old Bay seafood seasoning, and baked alongside frozen mixed vegetables. It's a light, flavorful meal that doesn't require a lot of effort.

History of Tilapia

Tilapia, a freshwater fish, has its origins in Africa and the Middle East, though it is now farmed worldwide. Known for its mild flavor and flaky texture, tilapia became popular in the United States in the 1980s due to its affordability and versatility. Today, it is one of the most commonly consumed fish species in the world. Despite its relatively neutral flavor, tilapia pairs well with a variety of seasonings, making it a staple in many home kitchens and restaurant menus alike.

Regional Variations

While the recipe presented here is quite simple, different regions have their own unique ways of preparing tilapia. In the southern United States, tilapia is often fried or grilled, served with sides like coleslaw or cornbread. In Latin American cuisine, tilapia might be cooked with spicy salsas and served with rice. In Asia, tilapia is sometimes steamed and served with soy sauce, ginger, and garlic, offering a lighter, savory flavor profile. Each region brings its own flair to this versatile fish.

How It Differs From Similar Dishes

Though tilapia is often compared to other white fish like cod or haddock, it stands out for its mild, slightly sweet taste and firm texture. Unlike these other fish, which can sometimes have a stronger flavor, tilapia offers a neutral canvas for a variety of seasoning and marinades. The easy baked tilapia recipe is different from other baked fish dishes, such as baked salmon, in that it doesn't require a long cooking time or complex preparation. It is a straightforward, light, and healthy choice for those who prefer a less fishy taste.

Where Its Typically Served

This easy baked tilapia dish is commonly served in homes for weeknight meals. It is also a popular choice in casual restaurants, especially those offering healthier or lighter fare. The combination of fish and vegetables makes it a well-rounded meal, often served with side dishes like rice, quinoa, or couscous. It's also an excellent option for meal prepping or for a family dinner, as it's easy to make in large quantities.

Interesting Facts About Tilapia

  • Tilapia is often referred to as the "aquatic chicken" due to its mild taste and ability to be farmed in a variety of environments.
  • It is a low-calorie, high-protein fish, making it an excellent choice for those looking to maintain a healthy diet.
  • Tilapia has a remarkable ability to adapt to different water conditions, making it one of the most sustainable fish species to farm.
  • In many parts of the world, tilapia is often associated with religious traditions. For instance, in ancient Egypt, tilapia was seen as a sacred fish and was sometimes even used in religious rituals.

Conclusion

Whether you're new to cooking seafood or a seasoned pro, this easy baked tilapia recipe is a great choice for a quick and healthy meal. With its light, flaky texture and simple seasoning, it's a versatile dish that can be customized to your tastes. Plus, its affordability and nutritional benefits make it a family-friendly favorite that can be served any day of the week.

FAQ about Easy Baked Tilapia Recipe

Leftover baked tilapia should be stored in an airtight container in the refrigerator. It can typically be kept for up to 2-3 days. Reheat in the oven or microwave until heated through. If you have leftovers with vegetables, store them together in the same container.

Yes, you can substitute fresh vegetables for the frozen ones. However, make sure they are cut into similar sizes to ensure even cooking. If using fresh vegetables, you may need to adjust the cooking time depending on the type and thickness of the vegetables.

Yes, you can freeze the baked tilapia. Allow the fish to cool completely, then wrap it tightly in plastic wrap or aluminum foil, and place it in a freezer-safe bag or container. It can be frozen for up to 2-3 months. To reheat, bake in the oven from frozen at 375°F for about 20-25 minutes.

Absolutely! The recipe is quite flexible when it comes to seasoning. Feel free to experiment with additional herbs and spices such as paprika, thyme, or cayenne pepper. Adjust the seasoning to your personal taste preferences.

Yes, you can use other white fish such as cod, haddock, or flounder as a substitute for tilapia. The cooking time might vary slightly depending on the thickness of the fillets, so be sure to check for doneness by ensuring the fish flakes easily with a fork.

If the vegetables are undercooked, you can remove the fish and cover the vegetables with foil to continue cooking for a few more minutes. Alternatively, you can pre-cook the vegetables slightly before baking to ensure they cook evenly with the fish.

To make the dish spicier, you can add chili flakes, cayenne pepper, or even sliced fresh jalapeños to the fish before baking. Adjust the amount based on your desired heat level.

Yes, you can use any seafood seasoning you prefer. Old Bay is a popular option, but feel free to experiment with other seasonings like Cajun spice, lemon pepper, or a simple mix of garlic powder, salt, and paprika.

To make the dish more filling, consider adding a side of grains like quinoa, couscous, or rice. You could also increase the amount of vegetables or add a starchy vegetable like sweet potatoes to make it a more substantial meal.

Covering the dish with foil helps to lock in moisture and ensures the fish remains tender and flaky. If you prefer a slightly crispier texture, you can uncover the dish for the last 5 minutes of baking.

Comments

Catherine Allen

12/26/2024 11:01:17 AM

I must say, this is the most delicious fish dish I've ever tasted! Without following exact measurements, I started by using extra virgin olive oil as the base. To that, I added a blend of old bay seasoning, garlic powder, seasoned salt, and dried parsley flakes. I generously brushed this mixture onto my tilapia fillets, topped each one with a lemon slice, and drizzled fresh lemon juice over them before baking covered at 350°F for 25 minutes. Absolutely divine!

Deborah Torres

10/23/2023 12:40:04 PM

This recipe is delightfully simple and yields fantastic results! I would rate it 4.5 stars. I suggest making two adjustments to enhance the dish: 1. Instead of using lemon slices, try drizzling freshly squeezed lemon juice over the fish and your choice of fresh or frozen vegetables; 2. Consider adding an extra spice or herb to the Old Bay and garlic salt seasoning to elevate the flavor, as it might otherwise be a bit bland. I plan on making this dish again and will include paprika next time. Tilapia is a wonderful fish that is versatile, affordable, and delicious. This recipe is a convenient way to incorporate more seafood into your diet with minimal effort. Additionally, it is a lean and healthy option.

Ruth Martin

04/26/2024 08:01:01 PM

The original recipe is great, but for our tastes, we prefer a more flavorful dish. Instead of using a casserole dish, I like to create foil or paper bag packets with 1-2 fillets per packet. To enhance the flavor, I drizzle each fillet with olive oil, add thin slices of onions, pickled jalapeno slices, and squeeze the juice of an additional half to one lemon. Seal the packet completely and cook. For a bolder onion taste, you can also add some chopped dehydrated onions, but be cautious as they are stronger than fresh onions. I usually pair this dish with a blend of couscous and quinoa, along with roasted vegetables, for a complete meal.

Laura Parker

06/10/2023 09:35:57 PM

Sure, here is a rewritten version of your review: This dish turned out amazingly well! I made a few modifications for a family gathering and decided to bake the fish instead of frying it. Firstly, I melted a stick of butter with garlic and herbs from Publix in the microwave. Then, I added Old Bay seasoning, garlic powder, and lemon juice without measuring, adjusting to taste. I also included paprika for a touch of color. After mixing everything with the melted butter, I coated the tilapia fillets in the mixture. Placing them in a sprayed 9x13" pan, I poured any remaining mixture on top before covering the pan with foil and baking at 375°F for approximately 26-30 minutes. It turned out so delicious that even my selective sister, who usually only eats flounder, asked for seconds. I served the fish alongside steamed veggies and rice, and there were leftovers of everything except the fish. I intend to make this recipe again and again; the marinade was exceptional. I can't help but wonder if this marinade would work well with other types of meat too?

Helen Robinson

02/17/2023 01:23:46 AM

Decent, but I plan to make some adjustments next time. I opted for foil and Pam in the pan instead of butter, and omitted the butter altogether. My plan is to include a hint of cayenne, a pinch of pepper, a touch of paprika, 1/2 tsp garlic powder in place of salt, and just a splash of lemon juice. I also intend to use fresh vegetables rather than partially thawed frozen ones. I'll keep the veggies separate from the fish or on the sides as having them on top slowed down the fish cooking. Going forward, I'll cover the dish and cook for 15-20 minutes, then add Parmesan and breadcrumbs, cooking for another 15-20 minutes without the cover.

Paul Nguyen

08/01/2023 06:28:03 PM

Fantastic recipe! I didn't have any cauliflower on hand, so I substituted with frozen broccoli. I also decided to enhance the flavor by adding a few slices of lemon on top. The fish turned out tender and flaky, while the broccoli was perfectly cooked and had a hint of sweetness after just 30 minutes. I uncovered the dish for the last 5 minutes to give it a nice browned finish.

Donald Sanchez

09/03/2023 06:56:21 PM

I followed the reviews and made some adjustments: I used 4 pieces of tilapia in a 9 by 13 pan and marinated the fish in Italian dressing before cooking. It took about 1 hour for the fish and frozen veggies to be done. I added all the Italian dressing with the fish and veggies, along with lemon juice and Old Bay seasoning before cooking. The dish turned out delicious, and I served the juices over rice.

Elizabeth Allen

08/30/2024 10:26:31 AM

Highly customizable recipe that is incredibly simple to prepare. I seasoned the fish filets with Tony Chachere's Creole Seasoning, dried parsley, and garlic powder, then topped them with a pat of butter and a slice of lemon. I also added raw asparagus to the baking dish. In the final 10 minutes of baking (out of 25), I sprinkled breadcrumbs over the filets for a delightful crunch. Note: I opted for fresh veggies this time. I previously attempted using frozen veggies per the instructions, but the fish didn't cook evenly. Remember to defrost frozen veggies beforehand for best results.

Brian Harris

01/01/2023 08:50:34 PM

This dish is a great option as a starter for any meal, especially with tilapia as the protein. I didn't have any frozen mixed vegetables on hand, so I decided to add a couple of sliced garlic cloves for extra flavor. I may have over seasoned a bit, as I tend to do, but you really can't go wrong with garlic and Old Bay seasoning on seafood. To complement the dish, I served a salad with a simple dressing of oil, vinegar, and oregano, making it a truly delicious meal.

Nancy Hernandez

06/05/2023 10:02:40 PM

I absolutely loved this recipe. I decided to use fresh vegetables like zucchini, tomatoes, and red pepper, but otherwise stuck to the original instructions. It was quick to make and incredibly delicious.

Nicholas Roberts

09/10/2023 09:31:19 AM

This recipe was quite enjoyable. I particularly liked the addition of riced cauliflower that I sautéed in the pan along with it. The cauliflower absorbed all the flavors well and turned out fluffy. However, the other frozen vegetables I baked with it took a considerably longer time to cook from frozen, so I had to remove them and transfer them to a separate pan for further baking.

Mark Lopez

02/28/2023 11:50:02 PM

Quick and easy with great taste.

Angela Gonzalez

11/22/2022 12:34:07 PM

Tilapia itself may not be very flavorful, but with some extra spices and baking the veggies separately, the dish turned out delicious. The addition of lemon really elevated the recipe. I am looking forward to making it again!

Jerry Diaz

12/10/2022 12:55:58 PM

Terrible experience. The frozen vegetables were still uncooked after 25 minutes and released excessive water. It ended up taking around 40 minutes to cook, resulting in a soggy texture. I will not be trying this dish again.

Christopher Scott

10/14/2023 10:02:06 PM

The vegetables were undercooked, while the tilapia was overcooked.

Richard Perez

04/27/2024 01:04:11 PM

This recipe was incredibly simple and delicious! Thank you, I will definitely be making it for a group soon!

Jacob White

01/10/2025 05:44:00 AM

I absolutely love this recipe for quick baked tilapia! It's so simple and delicious, and the trick with adding frozen veggies is genius. The fish turns out incredibly moist, and the flavors pair perfectly with the frozen veggies (I used Kirkland's frozen stir fry variety blend). I seasoned it with Old Bay, garlic powder, fresh lemon slices, and butter... and the result was absolutely yummy!

Nathan Thomas

01/26/2023 04:41:47 AM

I enjoy cooking tilapia and am currently preparing to bake some for dinner. However, I struggle to believe that the juices from the tilapia would enhance the flavor of the vegetables. Additionally, I find it hard to believe that the tilapia would cook faster than the vegetables. As someone who cooks fish regularly, including tilapia, I find these reviews hard to trust.

Melissa Johnson

12/16/2023 08:28:45 PM

I found this recipe to be incredibly easy to make and delicious. We absolutely loved it!

Thomas Robinson

03/24/2025 11:46:58 AM

A breeze to make, a delight to taste! This tilapia recipe is the best I've tried so far. Simple and delicious - a definite winner.