How to cook Tilapia in the Oven [VIDEO]

Catalina Castravet
By Catalina Castravet

Cooking tilapia in the oven is the most effortless and easy way to do it. With little preparation, you will end up with the most delicious and buttery dinner. Made with lemon, butter, garlic, and capers, this is a great and quick dish to put together for the whole family to enjoy. Check out the recipe video below.

Tilapia is pretty hearty and delicious on its own, but when you add some butter and lemon to it, you end up with the best fish meal ever. We love eating with some Crispy Bacon Wrapped Asparagus, Roasted Brussels Sprouts, or Crispy Roasted Baked Potatoes.

Bonus points that this easy recipe is low in carbs and high in protein, with a good amount of fat, which makes it Keto friendly.

How to Cook Tilapia in the Oven

Oven Baked Tilapia

Over the past years, we have discovered the best way to cook tilapia, and that is with some lemon, butter, and capers. We enjoy cooking tilapia because it is a budget-friendly fish, and it is easy to prepare. Simply, drizzle with some butter sauce and some seasoning, then bake it, and have a hearty and delicious meal in less than 15 minutes.

If you have never tried tilapia before you really should. Especially making it at home tastes so much better. You can go with frozen tilapia, and simply thaw it before baking, or buy it fresh. Both versions work fine, but usually, the frozen version is cheaper.

This is one of our favorite fish recipes to make. Not only is it easy and quick to prepare, but it is a very flavorful and delicious dinner. If you are looking for a lighter version, that does not require butter we highly recommend you try our Oven Roasted version with olive oil.

How to Cook Tilapia in the Oven Easy Recipe

What is the best way to cook tilapia?

We love to prepare it two ways, either in the oven or pan searing it.

Oven baked

  • Start by washing and pat drying the fillets.
  • Grease a baking pan with some olive oil.
  • In a medium bowl, whisk together some butter, garlic, lemon juice, and lemon zest, and set aside.
  • Sprinkle the fish with some salt and pepper, and place onto the baking pan.
  • Next, pour the butter mixture over it and bake for about 15 minutes until fish flakes easily.

Pan seared

  • Sprinkle the fish with salt and pepper set aside.
  • Next, place a large skillet over medium heat and add some olive oil. Then add the tilapia filets and cook for about 4-5 minutes on each side, or until flaky with a fork.
  • While cooking, prepare the butter mixture in a separate bowl.
  • Once the fish has cooked and is flaky, pour the butter mixture over it and cook for additional 1-2 minutes.
  • Squeeze some additional lemon juice before serving.

Whichever way you choose, it is guaranteed to result in a moist and tender meal. This is a super easy dinner to prepare, which has a delicate taste, buttery and flavorful.

How long to cook tilapia?

We love baking it at 400 degrees F. It is the right temperature to cook it, and results in flaky and tender fish. Depending on the dish size, it should be ready in about 12-15 minutes. You can also broil it for the last minute to get a crispier outside texture.

How to Cook Tilapia in the Oven with Lemon and Butter

CAN YOU STORE BAKED LEMON GARLIC TILAPIA?

You can definitely store this dish in the fridge for a couple of days, it actually makes great leftovers that can be packed with some rice for lunch. Simply, let the fish cool down before refrigerating. Then, transfer into an airtight container and store for 2-3 days. However, keep in mind that the longer you store it, the tougher and dried the fish will get.

CAN YOU REHEAT BAKED TILAPIA?

It is preferred to consume it the day it was baked, however, leftovers can be easily reheated in the microwave. Keep in mind that the fish will be drier, add a tablespoon of water, drizzle it with some butter or lemon juice before reheating. This way you will add some moisture and it will taste better.

Watch Recipe Video:

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5 from 3 reviews
How to Cook Tilapia in the Oven
Author: Catalina Castravet Serves: 5 servings
Prep time: 10 minutes Cook time: 12 minutes Total time: 22 mins

Ingredients

  • 1/4 cup  unsalted butter  (melted)
  • 2 tablespoons  freshly squeezed lemon juice 
  •  Zest of 1 lemon 
  • 5 cloves  garlic  (minced)
  • 1/4 teaspoon  red pepper flakes 
  • 1 teaspoon  dried parsley flakes 
  • 4-5 (6oz each)  tilapia fillets  (fresh or thawed)
  • 2 tablespoons  capers 
  •  Salt and ground black pepper  (to taste)

Garnish:

  •  Sliced lemon 
  •  Chopped fresh parsley 

Instructions

  1. Preheat oven to 400 degrees F.

  2. Lightly drizzle with olive oil a 9×13 baking dish.
  3. In a medium bowl, add melted butter, lemon juice, and zest, minced garlic, pepper flakes, dried parsley, salt, and pepper. Whisk to combine.
  4. Wash the fish fillets, pat dry with paper towels and season with salt and pepper on both sides. Arrange them on the bottom of the prepared baking dish slightly overlapping.
  5. Drizzle with the lemon butter mixture, top with capers and lemon slices.
  6. Transfer to the preheated oven and bake for about 10-12 minutes, or until fish flakes easily with a fork.
  7. Garnish with chopped parsley and serve immediately.
Calories: 93 Carbohydrates: 0 Protein: 0 Fat: 10 Saturated Fat: 5 Cholesterol: 24 Sodium: 171 Fiber: 0 Sugar: 0 Vitamin A: 315 Vitamin C: 2.3 Calcium: 3 Iron: 0.1
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How to Cook Tilapia in the Oven Keto Recipe

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Comments

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Amy Desrosiers

I have never tried tilapia before, but you have made it look yummy! I love a butter, lemon, and herb marinade or sauce.

Reply

Kathy

This looks really good. I've never made tilapia myself before. I definitely want to give this recipe a try soon though.

Reply

Wren LaPorte

This looks amazingly delicious! I have never had much luck cooking fish (or getting some of my picky eaters to eat it), but I think this would do the trick!

Reply

Fatima Torres

I've always wanted to learn how to cook tilapia in the oven. Thank you for these tips. I'll keep them in mind when I do make it.

Reply

Celebrate Woman Today

I have fall in love with the tilapia recipes many years ago. Lemon is one of the favorite ingredients to add to this fish. Simple and fantastic!

Reply

Ruth I

Yay for this recipe! I am on a low carb diet so I am excited to try this recipe. I am sure this is delicious!

Reply

Annemarie LeBlanc

This looks like a really delicious way to cook tilapia. I saved your recipe and will be preparing this for my family soon as I get the ingredients I need.

Reply

Kelly

This recipe looks absolutely delicious! I love adding lemon to any fish recipe and cooking it in the oven makes life so much easier!

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