Lemon Baked Tilapia
This is the dish I put in the oven when I want fish on the table and I do not want to stand at the stove. Tilapia goes into one baking dish with olive oil, garlic, lemon, and cherry tomatoes. Twenty minutes later the fillets flake, the tomatoes soften, and the pan juices turn into the light sauce you see around the fish. Parsley and black pepper finish it. No breading, no frying, no separate pan.
The lemon slices on top do two jobs. They keep the thin parts of the fillet from drying, and they perfume the oil as they bake. The tomatoes burst just enough to tint the sauce, not so much that the dish goes watery. If your fillets are very thin, pull them at 16 minutes. Thick ones need the full 20.
I serve it straight from the white dish, the way the photo is set: four fillets, lemon rounds still on top, tomatoes around the edges. It feeds four as written. Rice, potatoes, or a green salad on the side makes it a full plate. The pan juices are the part worth spooning over whatever you serve with it.
Why you'll love it
- One baking dish, no stovetop.
- Done in 25 minutes.
- Light lemon-garlic sauce from the pan, not a bottled dressing.
- Plates like the photo: fillets, lemon rounds, burst tomatoes.
Recipe
Lemon Baked Tilapia
- Prep5 min
- Cook20 min
- Total25 min
- Servings4 servings
- Calories230 kcal
Ingredients
- Fish
- Pan
Instructions
- Heat the oven to 400 F (200 C). Pat the fillets dry and season both sides with salt, pepper, and garlic powder.
- Pour the olive oil into a baking dish. Stir in the garlic, lemon juice, and parsley. Lay the fillets in a single layer and turn them once so both sides pick up oil.
- Tuck the cherry tomatoes around the fish. Lay a lemon slice on each fillet. Add a pinch of chili flakes if you want a little heat.
- Bake 16 to 20 minutes, until the fish flakes with a fork and the tomatoes have softened. Thin fillets are done closer to 16. Do not wait for a hard crust. Tilapia will dry out.
- Spoon the pan juices over the fillets. Add the rest of the parsley and serve from the dish.
Notes & Tips
- Dry the fish first. Extra water thins the lemon sauce.
- One even layer. Overlapped fillets steam instead of bake.
- Lemon slices on top, not only juice in the oil. That is the look in the photo, and it protects the fish.
- Pull it when it just flakes. Another 5 minutes makes it chalky.
- Nutrition: Per serving (1 fillet and a quarter of the pan juices). Estimate.
- Nutrition: Net carbohydrates: 3g
- Nutrition: WW estimate: 3 points on the current plan (olive oil carries the points; plain tilapia is usually 0)
- Fridge: 2 days, covered. Reheat covered in a low oven so the fish does not dry. A microwave works if you stop as soon as it is warm.
- Not a great freezer fish once baked. Freeze raw fillets instead, then bake from thawed.
- Nutrition is an estimate from standard tilapia, olive oil, lemon, and cherry tomatoes. Butter or a heavier fillet will raise it.
Variations & serving ideas
- No tilapia: use cod, haddock, or swai. Cod may need 2 extra minutes.
- No fresh lemon: 2 Tbsp bottled lemon juice, and skip the slices.
- Higher protein: these fillets are already lean. Add a side of white beans.
- Lower carb already. Skip any rice on the side and serve with greens.
- Dairy-free as written. No butter needed.
Nutrition Facts
Per serving · makes 4 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 230 kcal |
| Total fat | 11 g |
| Sodium | 420 mg |
| Total carbohydrate | 4 g |
| Fibre | 1 g |
| Protein | 29 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
How long does it take to make Lemon Baked Tilapia?
About 25 minutes in total: 5 minutes of prep and 20 minutes of cooking.
What ingredients do I need for Lemon Baked Tilapia?
The key ingredients include garlic, lemon, cherry tomatoes, garlic powder, parsley and red pepper flakes. The recipe card lists every ingredient with exact amounts.
Can I freeze Lemon Baked Tilapia?
Freeze raw fillets instead, then bake from thawed.
How many servings does this recipe make?
It makes 4 servings.
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