Best 3 Healthier Easy Baked Tilapia Recipes

Are you looking for a quick and healthy dinner option that's packed with flavor? Look no further than baked tilapia! This versatile fish is a great source of lean protein, healthy fats, and essential vitamins and minerals. Plus, it's incredibly simple to prepare, making it a perfect choice for busy weeknights. With just a few simple ingredients and a few minutes of prep time, you can have a delicious and healthy meal on the table in no time.

Check out the recipes below so you can choose the best recipe for yourself!

EASY BAKED TILAPIA

Easy Baked Tilapia image

This easy recipe for tilapia only takes a few minutes to prepare, uses few ingredients, and is flavorful.

Provided by F_Gory

Categories Seafood Fish Tilapia

Time 35m

Yield 4

Number Of Ingredients 6

Ingredients

4 (4 ounce) fillets tilapia
2 teaspoons butter
¼ teaspoon Old Bay Seasoning TM, or to taste
½ teaspoon garlic salt, or to taste
1 lemon, sliced
1 (16 ounce) package frozen cauliflower with broccoli and red pepper

Steps:

Preheat the oven to 375 degrees F (190 degrees F). Grease a 9x13 inch baking dish.
Place the tilapia fillets in the bottom of the baking dish and dot with butter. Season with Old Bay seasoning and garlic salt. Top each one with a slice or two of lemon. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper.
Cover the dish and bake for 25 to 30 minutes in the preheated oven, until vegetables are tender and fish flakes easily with a fork.

Nutrition Facts : Calories 171.6 calories, Carbohydrate 7.3 g, Cholesterol 46.4 mg, Fat 3.6 g, Fiber 2.7 g, Protein 24.8 g, SaturatedFat 1.6 g, Sodium 354.3 mg

HEALTHIER EASY BAKED TILAPIA

Healthier Easy Baked Tilapia image

This easy recipe for tilapia only takes a few minutes to prepare, uses few ingredients, and is flavorful. Use fresh minced garlic instead of garlic powder to make it healthier.

Provided by MakeItHealthy

Categories Seafood Fish Tilapia

Time 35m

Yield 4

Number Of Ingredients 7

Ingredients

4 (4 ounce) fillets tilapia
¼ teaspoon seafood seasoning (such as Old Bay®)
2 teaspoons butter
1 clove garlic, minced
1 lemon, sliced
1 (16 ounce) package frozen cauliflower with broccoli and red pepper
salt and ground black pepper to taste

Steps:

Preheat the oven to 375 degrees F (190 degrees F). Lightly grease a 9x13-inch baking dish.
Place tilapia fillets in the bottom of the baking dish and season with seafood seasoning. Melt butter with garlic in a small bowl in the microwave, about 30 seconds on medium; pour over fish. Top each fillet with a slice or two of lemon. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper. Cover the dish with aluminum foil.
Bake in the preheated oven until vegetables are tender and fish flakes easily with a fork, 25 to 30 minutes.

Nutrition Facts : Calories 172.4 calories, Carbohydrate 7.5 g, Cholesterol 46.8 mg, Fat 3.6 g, Fiber 2.7 g, Protein 24.8 g, SaturatedFat 1.6 g, Sodium 186 mg

BAKED TILAPIA

Baked Tilapia image

I've decided to cook healthier for my family, and that includes having more fish at home. After looking at easy tilapia recipes I decided to try baked tilapia. I love that it's fast, too! -Hope Stewart, Raleigh, North Carolina

Provided by Taste of Home

Categories Dinner

Time 20m

Yield 4 servings.

Number Of Ingredients 8

Ingredients

4 tilapia fillets (6 ounces each)
3 tablespoons butter, melted
3 tablespoons lemon juice
1-1/2 teaspoons garlic powder
1/8 teaspoon salt
2 tablespoons capers, drained
1/2 teaspoon dried oregano
1/8 teaspoon paprika

Steps:

Place tilapia in an ungreased 13x9-in. baking dish. In a small bowl, combine the butter, lemon juice, garlic powder and salt; pour over the fillets. Sprinkle with capers, oregano and paprika., Bake, uncovered, at 425° until fish just begins to flake easily with a fork, 10-15 minutes.

Nutrition Facts : Calories 224 calories, Fat 10g fat (6g saturated fat), Cholesterol 106mg cholesterol, Sodium 304mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 32g protein.

Tips:

Choose the freshest tilapia fillets you can find. Look for fillets that are firm and have a mild, slightly sweet smell. Avoid fillets that are slimy or have a strong fishy odor.
Pat the tilapia fillets dry before baking. This will help the seasonings stick to the fish and prevent the fish from steaming instead of baking.
Season the tilapia fillets generously. You can use a variety of seasonings, such as salt, pepper, garlic powder, onion powder, paprika, or chili powder. You can also use a pre-made fish seasoning blend.
Bake the tilapia fillets at a high temperature. This will help the fish cook quickly and evenly. The ideal temperature for baking tilapia is 400 degrees Fahrenheit.
Cook the tilapia fillets until they are cooked through. You can check the doneness of the fish by inserting a fork into the thickest part of the fillet. If the fish flakes easily, it is cooked through.
Serve the tilapia fillets immediately. Tilapia is best served hot, with a variety of sides, such as rice, vegetables, or salad.

Conclusion:

Baked tilapia is a healthy and delicious way to enjoy this versatile fish. It is a good source of protein, omega-3 fatty acids, and vitamins and minerals. Baked tilapia is also a low-calorie and low-fat meal, making it a great choice for those who are watching their weight. With its mild flavor and flaky texture, baked tilapia is a crowd-pleaser that can be enjoyed by people of all ages.