Baked Tilapia

20 Minute
Amount Per Serving: calories 224; total fat 10g; cholesterol 106mg; sodium 304mg; carbohydrate 2g; 32g protein.
Baked Tilapia is a quick and easy dish for any night of the week. Adding whitefish to a dish might be enough to get your friends who don't like fish to try it. This dish is tender, flaky, and has a lot of flavour. It's one your family will love. Tilapia is a quick, delicious, and low-maintenance dinner for your family.
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  • 4 (6-ounce) tilapia fillets
  • 3 tablespoons melted butter
  • 3 tablespoons lemon juice
  • Freshly ground black pepper
  • 1-1/2 teaspoons garlic powder
  • 1/8 teaspoon Kosher salt
  • 1/4 tsp. crushed red pepper flakes
  • 2 tablespoons capers
  • 1/2 teaspoon dried oregano
  • 1/8 teaspoon paprika
  • Freshly chopped parsley and 1 lemon, sliced into rounds for garnishing
  • 1 package frozen cauliflower with broccoli and red pepper


  • Preheat the oven to 375 degrees F or 190 degrees F. Grease a 9×13 inch baking dish.

  • Place the tilapia fillets in the bottom of the baking dish and dot them with butter.

  • In a small bowl, mix the butter, lemon juice, red pepper flakes garlic powder and salt; then pour over the fillets.

  • Top each tilapia with a slice or two of lemon. Sprinkle with capers, oregano and paprika.

  • Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper.

  • Bake, uncovered, at 425° for 20 minutes in the preheated oven, until vegetables are tender and fish flakes easily with a fork.

  • Serving Suggestions: Serve immediately, garnished with parsley, if desired. Tender potatoes go wonderfully with baked tilapia, and you may add a green salad too.

Frozen Tilapia Products