Lately, I have been making baked tilapia a lot more and other fish to help reduce the amount of meat I am consuming. Now I am not saying I’m going vegan or vegetarian but I am trying to do a little better.
This spicy lemon garlic tilapia is not too spicy but you can leave out the red pepper flakes if you are not a fan.
If you have any tips please let me know in the comments! Here is a quick easy baked tilapia recipe that will hopefully make your life a little bit easier.
How to Cook Tilapia
Baking tilapia is very easy and only takes 10-12 minutes to be fully cooked. This is why I love making baked tilapia because it’s a dish I can make on nights when I just want to make something quick but still healthy.
When you are cooking tilapia make sure to pat the fillets down with a paper towel so they are dry. You can cook them on parchment paper or a pan, just make sure to spray it.
All you have to do next is pour the butter/mixture over the fillets evenly and bake! Simple? I know.
Easy Baked Tilapia Recipe | Spicy Lemon Garlic
- 4 tilapia fillets
- 3 tbsp butter
- 2 garlic cloves
- 1 tbsp lemon juice
- 1/2 tsp oregano
- 1/4 tsp red pepper flakes
- 1 lemon cut into slices
- chopped parsley for garnish optional
- Preheat oven to 400°
- Season tilapia with pepper and pink Himalayan salt
- Place tilapia on baking sheet
- Mix everything in a small-sized bowl (not the sliced lemon or parsley)
- Pour mixture over tilapia
- Add one sliced lemon to each piece
- Bake 10-12 minutes until it is tender, use a fork to check
- Sprinkle parsley over fillets
What goes with Oven Baked Tilapia?
As you see can see from the picture below I typically have tilapia with brown rice and sauteed spinach. I typically have these sides every time I eat fish but that is just because I like to keep it simple.
There are many other options that go great with tilapia such as:
- Grilled/Steamed Vegetables
Is Oven Baked Tilapia Healthy?
Tilapia is an affordable fish that doesn’t taste too fishy. It contains a really good amount of protein and is only 128 calories (3.5 oz). Tilapia has a bad reputation from some researchers due to the Omega-6 fatty acids.
However, this is if you are eating too much of it which goes with almost every food out there. You want to make sure you’re not having it all the time but occasionally it is fine.
I like to have salmon at least once or twice a week because it is a healthier option. But tilapia is cheaper and I understand not everyone can just go out and buy salmon every week!
The point is, have everything in moderation.