10 Best Baked Tilapia Recipes for a Tasty Dinner

When your seafood options are feeling a bit lackluster, baked tilapia might be the dinnertime hero you haven’t fully appreciated.

This mild, budget-friendly fish transforms into a delicious meal with just the right seasonings and a few minutes in the oven.

You’ll find these ten recipes offer everything from zesty Mediterranean flavors to creamy, indulgent toppings that the whole family will enjoy.

Want to know which recipe can be prepared in under 20 minutes, or which one gets rave reviews even from fish skeptics?

Lemon Herb Baked Tilapia With Mediterranean Spices

This light and flavorful baked tilapia brings the essence of Mediterranean cuisine to your dinner table. The bright citrus notes of lemon perfectly complement the aromatic herbs and warm spices, creating a deliciously healthy dish that’s both simple to prepare and impressive to serve.

Ingredients:

• 4 tilapia fillets (about 6 oz each)
• 3 tablespoons olive oil
• 2 lemons (1 sliced, 1 for juice)
• 4 cloves garlic, minced
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon fresh dill, chopped
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• ½ teaspoon ground coriander
• ¼ teaspoon cayenne pepper (optional)
• Salt and black pepper to taste
• Cherry tomatoes, halved (1 cup)
• 1 red bell pepper, thinly sliced
• 1 small red onion, thinly sliced
• ¼ cup kalamata olives, pitted and halved
• 2 tablespoons capers, drained

Instructions:

Step 1: Preheat your oven to 400°F (200°C) and lightly grease a baking dish with olive oil.

Step 2: Pat the tilapia fillets dry with paper towels and place them in the prepared baking dish.

Step 3: In a small bowl, combine 2 tablespoons olive oil, juice from one lemon, minced garlic, half of the chopped herbs, cumin, paprika, coriander, cayenne (if using), salt, and black pepper. Whisk until well combined.

Step 4: Drizzle the marinade evenly over the tilapia fillets, ensuring they’re well coated on both sides.

Step 5: In another bowl, toss the cherry tomatoes, bell pepper slices, red onion, olives, and capers with the remaining tablespoon of olive oil and a pinch of salt and pepper.

Step 6: Arrange the vegetable mixture around the fish fillets and place lemon slices on top of each fillet.

Step 7: Bake in the preheated oven for 15-18 minutes, or until the fish flakes easily with a fork and is opaque throughout.

Step 8: Remove from the oven and sprinkle with the remaining fresh herbs before serving.

Nutrition:

• Calories: 275 per serving
• Protein: 35g
• Fat: 12g
• Carbohydrates: 8g
• Fiber: 2g
• Sodium: 320mg
• Cholesterol: 85mg

Honey Garlic Glazed Tilapia With Roasted Vegetables

This simple yet flavorful dish combines tender tilapia fillets with a sweet and savory honey garlic glaze. The fish is paired with colorful roasted vegetables for a complete, nutritious meal that comes together in under 30 minutes, making it perfect for busy weeknights when you need a healthy dinner option.

Ingredients:

• 4 tilapia fillets (about 6 oz each)
• 1/4 cup honey
• 3 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1/2 teaspoon red pepper flakes (optional)
• 1 zucchini, sliced
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 small red onion, sliced
• 2 cups cherry tomatoes
• 2 tablespoons olive oil (for vegetables)
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions:

Step 1: Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper.

Step 2: In a medium bowl, mix together honey, minced garlic, soy sauce, 1 tablespoon olive oil, lemon juice, and red pepper flakes if using. Set aside.

Step 3: In a large bowl, toss the zucchini, bell peppers, red onion, and cherry tomatoes with 2 tablespoons olive oil, dried thyme, salt, and pepper.

Step 4: Spread the vegetables on one side of the prepared baking sheet in a single layer. Roast for 10 minutes.

Step 5: While vegetables are roasting, pat the tilapia fillets dry with paper towels and season with salt and pepper on both sides.

Step 6: Remove the baking sheet from the oven, push the vegetables to one side, and place the tilapia fillets on the other side.

Step 7: Brush the tilapia generously with the honey garlic mixture, reserving some for later.

Step 8: Return the baking sheet to the oven and bake for 10-12 minutes, or until the fish flakes easily with a fork and the vegetables are tender.

Step 9: Brush the tilapia with the remaining honey garlic mixture and broil for 1-2 minutes until the glaze is slightly caramelized.

Step 10: Garnish with chopped parsley and serve the tilapia alongside the roasted vegetables.

Nutrition:

• Calories: 320 per serving
• Protein: 30g
• Carbohydrates: 26g
• Fat: 12g
• Fiber: 4g
• Sugar: 18g
• Sodium: 480mg
• Vitamin A: 45% DV
• Vitamin C: 180% DV
• Calcium: 8% DV
• Iron: 10% DV

Cajun Crusted Tilapia With Creamy Avocado Sauce

This Cajun Crusted Tilapia brings the vibrant flavors of Louisiana cuisine to your dinner table. The crispy, spiced crust perfectly complements the mild, flaky tilapia, while the creamy avocado sauce adds a cool, revitalizing element that balances the heat of the Cajun seasoning.

Ingredients:

• 4 tilapia fillets (about 6 oz each)
• 2 tablespoons olive oil
• 3 tablespoons Cajun seasoning
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon paprika
• ¼ teaspoon cayenne pepper (adjust to taste)
• Salt and black pepper to taste
• 2 ripe avocados
• ¼ cup Greek yogurt
• 2 tablespoons fresh lime juice
• 1 garlic clove, minced
• 2 tablespoons fresh cilantro, chopped
• 1 jalapeño, seeded and finely chopped (optional)

Instructions:

Step 1: Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.

Step 2: In a small bowl, mix the Cajun seasoning, garlic powder, onion powder, paprika, cayenne pepper, salt, and black pepper.

Step 3: Pat the tilapia fillets dry with paper towels. Brush each fillet with olive oil on both sides.

Step 4: Generously coat each fillet with the Cajun spice mixture, pressing gently to adhere.

Step 5: Place the coated fillets on the prepared baking sheet and bake for 10-12 minutes, or until the fish flakes easily with a fork.

Step 6: While the fish is baking, prepare the avocado sauce. In a food processor, combine the avocados, Greek yogurt, lime juice, minced garlic, cilantro, and jalapeño (if using). Blend until smooth and creamy.

Step 7: Season the avocado sauce with salt and pepper to taste.

Step 8: Once the tilapia is done, serve immediately with a generous dollop of the creamy avocado sauce on top.

Nutrition:

• Calories: 320 per serving
• Protein: 28g
• Fat: 22g
• Carbohydrates: 9g
• Fiber: 6g
• Sodium: 580mg
• Cholesterol: 85mg

Coconut Lime Tilapia With Tropical Salsa

Transport your taste buds to a tropical paradise with this Coconut Lime Tilapia with Tropical Salsa. The tender fish fillets are coated in a creamy coconut-lime marinade, then baked to perfection and topped with a vibrant, invigorating salsa that brings sweet and tangy flavors to every bite.

Ingredients:

• 4 tilapia fillets (about 6 oz each)
• 1 cup coconut milk
• 2 tablespoons lime juice
• 2 cloves garlic, minced
• 1 teaspoon ground ginger
• ½ teaspoon turmeric
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 2 tablespoons coconut oil
• ¼ cup unsweetened shredded coconut

For the Tropical Salsa:

• 1 cup diced fresh pineapple
• 1 mango, diced
• ½ red bell pepper, diced
• ¼ cup diced red onion
• 1 jalapeño, seeded and minced
• 3 tablespoons chopped fresh cilantro
• 1 tablespoon lime juice
• ½ teaspoon salt

Instructions:

Step 1: Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.

Step 2: In a bowl, whisk together the coconut milk, lime juice, minced garlic, ginger, turmeric, salt, and pepper.

Step 3: Place the tilapia fillets in a shallow dish and pour the coconut-lime mixture over them. Let marinate for 15-20 minutes.

Step 4: While the fish marinates, prepare the tropical salsa by combining the pineapple, mango, red bell pepper, red onion, jalapeño, cilantro, lime juice, and salt in a bowl. Mix well and refrigerate until ready to serve.

Step 5: Remove the tilapia from the marinade, allowing excess liquid to drip off. Place the fillets on the prepared baking sheet.

Step 6: Drizzle each fillet with coconut oil and sprinkle with shredded coconut.

Step 7: Bake for 15-18 minutes, or until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

Step 8: Serve the baked tilapia immediately, topped with the tropical salsa.

Nutrition:

• Calories: 320 per serving
• Protein: 34g
• Fat: 16g
• Carbohydrates: 12g
• Fiber: 3g
• Sugar: 7g
• Sodium: 580mg

Parmesan Crusted Tilapia With Fresh Herbs

This light and flavorful Parmesan Crusted Tilapia combines the delicate texture of tilapia fillets with a crispy, herb-infused crust. The marriage of freshly chopped herbs and savory Parmesan creates a delightful contrast to the mild fish, making this dish perfect for a quick weeknight dinner or an impressive meal for guests.

Ingredients:

• 4 tilapia fillets (about 6 oz each)
• 1 cup grated Parmesan cheese
• 2 tablespoons fresh parsley, finely chopped
• 1 tablespoon fresh thyme leaves
• 1 tablespoon fresh dill, chopped
• 2 cloves garlic, minced
• 1 teaspoon lemon zest
• 1/2 teaspoon paprika
• 1/4 teaspoon black pepper
• 2 tablespoons olive oil
• 1 tablespoon Dijon mustard
• 2 tablespoons lemon juice
• Lemon wedges for serving

Instructions:

Step 1: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2: Pat the tilapia fillets dry with paper towels and place them on the prepared baking sheet.

Step 3: In a small bowl, combine the Parmesan cheese, chopped parsley, thyme, dill, minced garlic, lemon zest, paprika, and black pepper.

Step 4: In another small bowl, mix the olive oil, Dijon mustard, and lemon juice until well combined.

Step 5: Brush the top of each tilapia fillet with the olive oil mixture.

Step 6: Carefully press the Parmesan herb mixture onto the top of each fillet, creating an even crust.

Step 7: Bake in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork and the crust is golden brown.

Step 8: Remove from the oven and let rest for 2 minutes before serving with lemon wedges.

Nutrition:

• Calories: 280 per serving
• Protein: 32g
• Fat: 15g
• Carbohydrates: 3g
• Fiber: 0.5g
• Sodium: 450mg
• Calcium: 25% DV
• Vitamin D: 15% DV

Spicy Tomato Baked Tilapia With Olives and Capers

This Mediterranean-inspired baked tilapia dish combines the tangy flavors of olives and capers with spicy tomatoes for a quick weeknight meal that’s both healthy and flavorful. The fish bakes to tender perfection while absorbing all the vibrant flavors of the sauce.

Ingredients:

• 4 tilapia fillets (about 6 oz each)
• 2 tablespoons olive oil
• 1 onion, finely diced
• 3 garlic cloves, minced
• 1 teaspoon red pepper flakes
• 1 can (14.5 oz) diced tomatoes
• 1/3 cup kalamata olives, pitted and sliced
• 2 tablespoons capers, rinsed and drained
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• 1/2 teaspoon ground cumin
• Salt and pepper to taste
• Fresh lemon juice from 1 lemon
• 1/4 cup fresh parsley, chopped

Instructions:

Step 1: Preheat your oven to 375°F (190°C). Pat the tilapia fillets dry with paper towels and season with salt and pepper.

Step 2: In an oven-safe skillet, heat olive oil over medium heat. Add the diced onion and sauté until translucent, about 3-4 minutes.

Step 3: Add minced garlic and red pepper flakes, cooking for another minute until fragrant.

Step 4: Stir in the diced tomatoes, olives, capers, oregano, paprika, and cumin. Bring the sauce to a simmer and cook for 5 minutes to allow flavors to meld.

Step 5: Nestle the seasoned tilapia fillets into the tomato sauce. Spoon some of the sauce over the fish.

Step 6: Transfer the skillet to the preheated oven and bake for 12-15 minutes, or until the fish flakes easily with a fork.

Step 7: Remove from the oven, drizzle with fresh lemon juice, and sprinkle with chopped parsley before serving.

Nutrition:

• Calories: 240 per serving
• Protein: 35g
• Fat: 10g
• Carbohydrates: 6g
• Fiber: 2g
• Sodium: 480mg
• Cholesterol: 85mg

Garlic Butter Tilapia With Lemon and Thyme

This garlic butter tilapia is a delicious, easy-to-prepare dish that combines the delicate flavor of tilapia with aromatic garlic, zesty lemon, and fragrant thyme. The fish bakes to flaky perfection while absorbing all the rich buttery goodness, making it an ideal weeknight dinner that’s ready in under 30 minutes.

Ingredients:

• 4 tilapia fillets (about 6 oz each)
• 4 tablespoons unsalted butter
• 4 cloves garlic, minced
• 2 tablespoons fresh thyme leaves
• 1 lemon, thinly sliced
• 1 lemon, juiced
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon paprika
• 2 tablespoons olive oil
• Fresh parsley, chopped (for garnish)

Instructions:

Step 1: Preheat your oven to 400°F (200°C) and lightly grease a baking dish.

Step 2: Pat the tilapia fillets dry with paper towels and place them in the prepared baking dish. Season both sides with salt, pepper, and paprika.

Step 3: In a small saucepan, melt the butter over medium heat. Add the minced garlic and cook for 1 minute until fragrant but not brown.

Step 4: Remove from heat and stir in the fresh thyme leaves and lemon juice.

Step 5: Pour the garlic butter mixture evenly over the tilapia fillets. Arrange lemon slices on top of and around the fish.

Step 6: Drizzle olive oil over the fillets and bake in the preheated oven for 10-12 minutes, or until the fish flakes easily with a fork.

Step 7: Turn the broiler on for the last 2 minutes to get a slightly golden top (optional).

Step 8: Remove from the oven, garnish with fresh chopped parsley, and serve immediately with your favorite sides.

Nutrition:

• Calories: 290 per serving
• Protein: 34g
• Fat: 16g
• Carbohydrates: 2g
• Fiber: 0.5g
• Sodium: 360mg
• Cholesterol: 105mg

Middle Eastern Tilapia With Sumac and Tahini Drizzle

This vibrant Middle Eastern-inspired tilapia dish combines the tangy citrus notes of sumac with creamy tahini sauce for a flavor explosion. The fish is baked to flaky perfection with aromatic spices, then finished with a drizzle of lemony tahini and fresh herbs, creating a colorful and satisfying meal that comes together in under 30 minutes.

Ingredients:

• 4 tilapia fillets (about 6 oz each)
• 2 tablespoons olive oil
• 2 tablespoons sumac
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ½ teaspoon paprika
• ¼ teaspoon cayenne pepper (optional)
• 3 garlic cloves, minced
• 1 lemon, half juiced and half sliced
• Salt and black pepper to taste
• ¼ cup tahini
• 2 tablespoons water
• 1 tablespoon fresh lemon juice
• 1 garlic clove, finely minced
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons fresh mint, chopped
• 2 tablespoons pomegranate seeds (optional)
• 2 tablespoons pine nuts, toasted (optional)

Instructions:

Step 1: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2: In a small bowl, mix olive oil, sumac, cumin, coriander, paprika, cayenne (if using), minced garlic, juice from half a lemon, salt, and pepper.

Step 3: Pat the tilapia fillets dry with paper towels and place them on the prepared baking sheet. Brush both sides of the fish with the spice mixture.

Step 4: Arrange lemon slices around and on top of the fish. Bake for 12-15 minutes, or until the fish flakes easily with a fork.

Step 5: While the fish is baking, prepare the tahini sauce by whisking together tahini, water, lemon juice, minced garlic, and a pinch of salt until smooth. If too thick, add more water, one teaspoon at a time.

Step 6: Remove the fish from the oven and transfer to serving plates. Drizzle the tahini sauce over the fish.

Step 7: Sprinkle with fresh parsley, mint, pomegranate seeds, and toasted pine nuts if using. Serve immediately.

Nutrition:

• Calories: 280 per serving
• Protein: 35g
• Fat: 15g
• Carbohydrates: 5g
• Fiber: 2g
• Sodium: 320mg
• Calcium: 80mg
• Iron: 2mg

Sheet Pan Tilapia With Roasted Vegetables and Citrus

This simple sheet pan dinner combines flaky tilapia fillets with colorful roasted vegetables and bright citrus flavors for a healthy, complete meal that’s ready in under 30 minutes.

The vegetables caramelize beautifully while the fish remains tender and moist, making this an ideal weeknight dinner option that’s both nutritious and delicious.

Ingredients:

• 4 tilapia fillets (about 6 oz each)
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 medium zucchini, sliced into half-moons
• 1 red onion, cut into wedges
• 2 cups cherry tomatoes
• 3 tablespoons olive oil, divided
• 1 lemon, thinly sliced
• 1 orange, thinly sliced
• 4 garlic cloves, minced
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• ½ teaspoon ground cumin
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions:

Step 1: Preheat your oven to 425°F (220°C) and line a large baking sheet with parchment paper.

Step 2: In a large bowl, toss the sliced bell peppers, zucchini, red onion, and cherry tomatoes with 2 tablespoons olive oil.

Season with half of the garlic, oregano, paprika, cumin, salt, and pepper.

Step 3: Spread the vegetables evenly on the prepared baking sheet, leaving space in the center for the fish. Roast for 10 minutes.

Step 4: While vegetables are roasting, pat the tilapia fillets dry with paper towels. Brush with the remaining olive oil and season with the rest of the garlic, oregano, paprika, cumin, salt, and pepper.

Step 5: Remove the baking sheet from the oven. Push the partially roasted vegetables toward the edges and place the seasoned tilapia fillets in the center.

Step 6: Arrange the lemon and orange slices over the fish and vegetables. Return the sheet pan to the oven and bake for an additional 10-12 minutes, until the fish is opaque and flakes easily with a fork.

Step 7: Garnish with fresh chopped parsley before serving.

Nutrition:

• Calories: 285
• Protein: 32g
• Carbohydrates: 15g
• Fat: 12g
• Fiber: 4g
• Sodium: 120mg
• Vitamin C: 180% DV
• Vitamin A: 45% DV

Tandoori-Spiced Tilapia With Cucumber Yogurt Sauce

This vibrant tandoori-spiced tilapia pairs aromatic Indian spices with delicate fish fillets, creating a flavorful yet healthy dish. The cool cucumber yogurt sauce provides the perfect balance to the warm spices, making this an impressive weeknight dinner that comes together in under 30 minutes.

Ingredients:

• 4 tilapia fillets (about 6 oz each)
• 2 tablespoons vegetable oil
• 2 tablespoons lemon juice
• 2 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 2 teaspoons tandoori spice blend
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ½ teaspoon turmeric powder
• ¼ teaspoon cayenne pepper (adjust to taste)
• ½ teaspoon salt
• 1 cup plain Greek yogurt, divided
• 1 medium cucumber, seeded and finely diced
• 2 tablespoons fresh mint, chopped
• 1 tablespoon fresh cilantro, chopped
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

Step 1: Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper or lightly oil a baking dish.

Step 2: In a bowl, mix ½ cup yogurt, vegetable oil, lemon juice, garlic, ginger, tandoori spice, cumin, coriander, turmeric, cayenne pepper, and salt to create the marinade.

Step 3: Pat the tilapia fillets dry with paper towels, then coat them thoroughly with the spiced yogurt marinade. Let marinate for at least 15 minutes (or up to 2 hours in the refrigerator if time permits).

Step 4: While the fish marinates, prepare the cucumber yogurt sauce by combining the remaining ½ cup yogurt, diced cucumber, chopped mint, cilantro, and a pinch of salt and pepper in a small bowl. Refrigerate until ready to serve.

Step 5: Place the marinated tilapia on the prepared baking sheet and bake for 12-15 minutes, or until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

Step 6: Serve the tandoori tilapia hot with a generous dollop of the cucumber yogurt sauce and lemon wedges on the side.

Nutrition:

• Calories: 240 per serving
• Protein: 35g
• Carbohydrates: 6g
• Fat: 10g
• Fiber: 1g
• Sodium: 420mg
• Calcium: 8% DV
• Iron: 10% DV

Final Thoughts

With these ten baked tilapia recipes in your culinary arsenal, you’ll never be stuck in a dinner rut again.

From zesty lemon herb to exotic tandoori-spiced creations, there’s something to please every palate.

They’re quick, healthy, and bursting with flavor.

So don’t wait until the cows come home—grab some fresh tilapia and transform your weeknight dinners into restaurant-worthy meals your family will request time and again.