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Easy baked tilapia fillets in lemon garlic butter sauce with fresh parsley and sliced lemons in a white baking dish.

Baked Tilapia

Ella
Tender baked tilapia cooked at 400°F with lemon garlic butter. Ready in just 20 minutes, this juicy and flaky fish is light, flavorful, low carb, keto friendly, and perfect for a quick healthy dinner.
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Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes
Course Main Course
Cuisine American
Servings 4 servings
Calories 279 kcal

Ingredients
  

For the Tilapia

  • 4 tilapia fillets fresh or fully thawed if frozen
  • salt to taste
  • freshly ground black pepper to taste
  • 0.5 teaspoon paprika
  • 0.5 teaspoon dried thyme
  • 0.5 teaspoon dried oregano

For the Lemon Garlic Butter Sauce

  • 4 tablespoons unsalted butter melted
  • 4 cloves garlic finely minced
  • 2 tablespoons fresh lemon juice
  • 0.25 teaspoon fresh lemon zest

For Garnish and Serving

  • 1 lemon sliced into thin rounds
  • 1 pinch red pepper flakes optional
  • 2 tablespoons fresh parsley chopped

Instructions
 

  • Preheat the oven to 400°F. Place a 9x13-inch baking dish in the oven and add the butter so it melts while the oven heats.
  • Pat the tilapia fillets dry with paper towels to remove excess moisture.
  • Remove the hot dish from the oven and swirl the melted butter to coat the bottom evenly.
  • Season both sides of the fillets with salt, black pepper, paprika, dried thyme, and dried oregano.
  • Arrange the fillets in a single layer in the buttered dish, leaving space between each piece.
  • In a small bowl, mix the minced garlic, lemon juice, and lemon zest. Pour evenly over the fillets.
  • Bake on the center rack for 10 to 12 minutes, or until the fish is opaque, flakes easily with a fork, and reaches an internal temperature of 145°F.
  • Let the fish rest for 2 minutes. Spoon the lemon garlic butter from the pan over the top, garnish with parsley, red pepper flakes, and lemon slices, then serve immediately.

Notes

For a dairy free version, replace butter with olive oil. For extra browning, broil for 1 to 2 minutes at the end, watching closely. You can increase red pepper flakes for more heat or use smoked paprika for deeper flavor. Always ensure the internal temperature reaches 145°F for safe and tender fish.

Nutrition Facts Per Serving

  • Calories: 279 kcal
  • Carbohydrates: 4 g
  • Protein: 35 g
  • Fat: 14 g
  • Saturated Fat: 8 g
  • Cholesterol: 115 mg
  • Sodium: 190 mg
  • Potassium: 563 mg
  • Fiber: 1 g
  • Sugar: 1 g
  • Vitamin A: 473 IU
  • Vitamin C: 18 mg
  • Calcium: 37 mg
  • Iron: 1 mg
This healthy baked tilapia recipe is high in protein, low in carbs, and fits well into a balanced meal plan.
Keyword Baked Tilapia, Keto Tilapia, Lemon Garlic Tilapia, Low Carb Dinner, Oven Baked Fish