Description
This Garlic Butter Oven Baked Tilapia is a quick and flavorful seafood dish perfect for a healthy weeknight dinner. Tender tilapia fillets are seasoned with a blend of herbs and spices, then baked in a luscious garlic butter sauce with fresh lemon, resulting in a zesty and buttery fish that’s flaky and delicious.
Ingredients
Scale
Fish
- 4 tilapia fillets
- Salt and freshly ground black pepper, to taste
- 1/2 teaspoon paprika
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried oregano
Garlic Butter Sauce
- 4 tablespoons butter, melted
- 4 cloves garlic, minced
- 2 tablespoons lemon juice
- 1/4 teaspoon lemon zest
Garnish
- 1 lemon, sliced into rounds
- Red pepper flakes, for garnish
- Chopped fresh parsley, for garnish
Instructions
- Preheat Oven and Season Fish: Preheat your oven to 400°F (200°C). Season the tilapia fillets evenly with salt, freshly ground black pepper, paprika, dried thyme, and dried oregano. Arrange the seasoned fillets in a 9×13 inch baking dish in a single layer.
- Prepare Garlic Butter Sauce: In a mixing bowl, whisk together the melted butter, minced garlic, lemon juice, and lemon zest until well combined. This mixture will infuse the fish with rich, tangy flavors.
- Pour Sauce and Bake: Pour the garlic butter mixture evenly over the tilapia fillets in the baking dish. Place the dish in the preheated oven and bake for 10 to 12 minutes, or until the fish flakes easily with a fork and is thoroughly cooked.
- Garnish and Serve: Remove the baked tilapia from the oven and garnish with red pepper flakes for a subtle heat, chopped fresh parsley for color and freshness, and lemon slices for an extra burst of citrus. Serve immediately while warm.
Notes
- Net Carbs: Approximately 3 grams per serving.
- Use fresh garlic for the best flavor in the garlic butter sauce.
- You can substitute tilapia with other white flaky fish like cod or haddock.
- Serve with steamed vegetables or a fresh salad for a complete meal.
- Ensure not to overbake the fish to maintain its moist texture.
Nutrition
- Serving Size: 1 tilapia fillet with sauce
- Calories: 220 kcal
- Sugar: 1 g
- Sodium: 180 mg
- Fat: 14 g
- Saturated Fat: 8 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 3 g
- Fiber: 0.5 g
- Protein: 22 g
- Cholesterol: 65 mg
