Oven-Baked Tilapia Recipe

By Rena |

Flaky and tender Baked Tilapia fish fillets are an easy, delicious, and healthy option for lunch or dinner. Ready in less than 30 minutes, this crispy oven-baked tilapia is one of the best fish recipes out there! If you’re looking for new easy, weeknight dinner ideas, then you should try this fish recipe made with fresh lemon, garlic, roasted cherry tomatoes, tender broccolini, olive oil, and more aromatic ingredients!

four tilapia fish fillets on sheet pan with tomatoes and lemon

Healthy baked tilapia recipes in the oven are our favorite–especially easy-baked tilapia because it is a healthy, low-carb dinner option with lean protein and plenty of fresh tasty flavors. Garlic lemon tilapia is a sheet-pan meal that allows you to not only have healthy protein but fresh and colorful vegetables, too.

The cherry tomatoes are roasted until juicy and soft with fresh broccolini that is baked until tender with a little bit of crunch. Italian seasoning, garlic, and aromatic olive oil are coated over the tilapia fillets just before cooking in the oven and finished off with fresh lemon juice.

Gluten-free, dairy-free, filling, easy, and perfect for easy weeknight dinners at home by yourself or with friends and family, this tilapia recipe is a creative way to prepare sheet pan oven-baked fish that is perfectly flaky, tender, and bold with flavor.

cherry tomatoes on baking sheet with tilapia, lemon, and broccolini

WHY THIS sheet pan OVEN-BAKED TILAPIA RECIPE IS THE BEST

  • Quick and Simple: This roasted sheet pan tilapia is the best baked tilapia recipe because it is ready in no more than 20 minutes with very easy steps and made with one sheet-pan. All you do is place the fish on a baking sheet, prepare the herbal oil mixture, and bake until done! Enjoy this easy weeknight dinner whenever you are short on time or just not in the mood to prepare a recipe with a bunch of different steps and dishes.
  • Healthy and Filling: Fish is a healthy source of protein with omega-3s. Baked tilapia will keep you full especially when you eat it with the tomatoes and broccolini. Perfect for those who do not eat a lot of heavy meat dishes!
  • Perfect for Meal Prep: The next time you meal prep for the week, prepare this tilapia recipe because it is easy to pair with other types of vegetables and carbs. Just store the fish in airtight containers in the refrigerator and reheat whenever you’re ready to eat a delicious and quick lunch or dinner.
  • Filled with Bright Flavors: Fresh lemon and garlic create the best flavors combined with Italinan seasoning. Roasted tomatoes and broccolini are savory and pair well with the easy tilapia.

INGREDIENTS FOR GARLIC LEMON TILAPIA

tomatoes, salt, pepper, oil, lemon, garlic, Italian seasoning, tilapia fish fillets, broccolini, parsley
  • Olive Oil: A good quality olive oil is great for this easy-baked tilapia because it gives the fish extra aromatic flavors with the Italian seasoning. We like to splurge a little more on organic olive oil that is better than regular oil because you can really tell a difference with the flavors.
  • Garlic: Used for the oil blend, you will definietly want fresh garlic.
  • Italian Seasoning: You can make your own seasoning by mixing a blend of dried oregano, rosemary, thyme, marjoram, and basil. The best part about making your own seasoning is that you can keep it in a glass jar in the pantry to use for all different kinds of recipes.
  • Tilapia Fillets: If you are using frozen tilapia fish fillets, then be sure to allow it to fully thaw in ice cold water just before cooking or defrost it in the refrigerator overnight.
  • Cherry Tomatoes: Once roasted, the robust cherry tomatoes become extra flavorful and juicy. The olive oil coats the tomatoes and gives them even more delicious flavors that fit with the tilapia.
  • Broccolini: We like to use broccolini because it is so easy to roast in the oven with this recipe. Feel free to use regular broccoli florets.
  • Kosher Salt and Pepper: Kosher sea salt and freshly cracked black pepper provide enough flavor for this baked lemon fish. Of course, you can adjust the seasoning levels as needed!
  • Lemon: Juicy citrus from lemon is the perfect addition to this garlic tilapia.
  • Fresh Parsley: Leafy green parsley is a great fresh herb for serving with this fish. Fresh parsley is perfect for so many things and is a great way to spruce up a recipe with extra fresh and clean flavors.
top view of tilapia fillets on the sheet pan with lemons, tomatoes, and broccolini

HOW TO MAKE This sheet pan BAKED LEMON tilapia FISH Recipe

  • Preheat oven: First, get a headstart on things by preparing all of your ingredients ahead of time. Preheat the oven to 400 degrees Fahrenheit a place a rack on the top of the oven to allow the tilapia to get a little crispy. Next, line a baking sheet with parchment paper to prevent it from sticking to the pan; alternatively, you can coat the pan with oil or nonstick oil spray.
  • Prepare the oil: Next, in a small bowl, combine the olive oil with the Italian seasoning until mixed. This oil is super important for this recipe.
  • Cover the fish and vegetables: Evenly baste thet tilapia and vegetables with the Italian oil blend with a basting brush. Coating the tilapia and veggies with the oil allows them to stay moist and full of flavor. Make sure you do this step after you have placed the veggies in a single layer on the baking sheet.
  • Bake: Next, season everything with salt and pepper until you think it has enough flavor. Bake the tilapia and vegetables in the preheated oven for fifteen minutes until the fish easily flakes with a fork. You can also see if the tilapia changed to an opaque color.
  • Serve: Serve the baked tilapia with fresh lemon wedges, parsley, and your favorite extra sides!
sheet pan with tilapia fillets, broccolini, and tomatoes
basting tilapia fillet with oil mixture

Frequently Asked Questions

What temperature is tilapia cooked at?

You can tell cooked tilapia is finished whenever it reaches 145 degrees internally or can easily be flaked with a fork. Baked tilapia is finished when the fish turns white and is tender.

Should I bake fish covered or uncovered?

We like to bake our fish uncovered because it allows it to have a perfectly crispy exterior.

Is tilapia a good fish to eat?

Tilapia is packed with healthy fats that are great for both the mind and body. Fish is a great source of protein and is naturally lean and filled with an assortment of essential vitamins and minerals. Fish is commonly eaten by some of the healthiest people!

What goes with tilapia?

The best part about this tilapia recipe is that you can serve it with so many things such as cauliflower rice or cilantro and lime rice, macaroni, and cheese, risotto, salads, mashed or roasted potatoes, green beans, asparagus, pasta salad, french fries, corn sweet potato fries, casseroles, and more.

two tilapia fish fillets with parsley, lemon, and tomatoes

RECIPE NOTES, TIPS, AND SUBSTITUTIONS

  • Instead of tilapia, use other fish or seafood like salmon, catfish, cod, or shrimp. You can use chicken for this recipe, too, since lemon and garlic are perfect with it.
  • Replace the lemon with a lime for different fresh citrus flavors.
  • Use any kind of vegetables for the sheetpan dinner. Options for veggies include root vegetables, cauliflower, squash, mushrooms, asparagus, and more.
  • Store the leftovers in an airtight container in the refrigerator for four days. Reheat the fish in the microwave, on the stovetop, or air fryer.
  • Add some heat to this easy baked tilapia recipe by sprinkling different spices such as paprika, cayenne, garlic powder, onion powder, and other types on the fish.
  • Serve oven-baked tilapia with a fresh salsa like avocado salsa, mango salsa, pineappe salsa, and more.
  • Make baked tilapia tacos by serving the baked tilapia in tortillas with fresh ingredients like cilantro, corn, avocado, jalapeño, tomatoes, etc.
top view of fish fillets on baking sheet with tomatoes and broccolini

WHAT TO SERVE WITH THIS SHEET PAN TILAPIA RECIPE

There are a variety of easy side dishes and food options you can include with this baked tilapia. Serve the tilapia and veggies all by themselves or create a whole meal out of this sheet pan dinner with different sides!

top view of baked tilapia on sheet pan with tomatoes and broccolini with lemon wedges

OTHER EASY FISH RECIPES YOU WILL LOVE

Air Fryer Fish and Chips

Spicy Shrimp Tacos

Fish Taco Salad Bowl Recipe

Blackened Salmon

Oven-Baked Salmon Meal Prep

Finally, please use our hashtag #healthyfitnessmeals on INSTAGRAM! Follow on FACEBOOK | INSTAGRAM | PINTEREST | TWITTER for all of our latest blog posts and recipes.

top view of baked tilapia with tomatoes and broccolini

Easy Baked Tilapia with Fresh Lemon and Garlic

Flaky and tender Baked Tilapia fish fillets are an easy, delicious, and healthy option for lunch or dinner. Ready in less than 30 minutes, this crispy oven-baked tilapia is one of the best fish recipes out there!
5 from 1 vote
Print Pin Rate
Course: Main Course
Cuisine: American
Diet: Gluten Free, Low Fat
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4 fillets
Calories: 247kcal
Author: Rena

Ingredients

  • 2 tablespoons olive oil
  • 3-4 cloves garlic minced
  • 1 teaspoon Italian seasoning
  • 20 ounces tilapia fillets fresh or frozen; thawed
  • 2 cups cherry tomatoes
  • 8 ounces broccolini
  • Kosher salt season to taste
  • Kosher pepper season to taste
  • 1 lemon sliced into wedges
  • 2 tablesponos fresh parsley minced

Instructions

  • Preheat the oven to 400F and place a rack on the top. Line a large baking tray with parchment paper.
  • In a small bowl combine the oil with garlic and Italian seasoning. Place the fish fillets on one side of the prepared sheet pan.
  • Next to the tilapia, add the cherry tomatoes and broccolini in a single layer. Baste everything with the garlic-oil mixture. Season with salt and pepper.
  • Bake for 15 minutes until the fish is opaque and flaky.
  • Serve with lemon slices and fresh parsley.

Notes

  • Instead of tilapia, use other fish or seafood like salmon, catfish, cod, or shrimp. You can use chicken for this recipe, too, since lemon and garlic are perfect with it.
  • Replace the lemon with a lime for different fresh citrus flavors.
  • Use any kind of vegetables for the sheetpan dinner. Options for veggies include root vegetables, cauliflower, squash, mushrooms, asparagus, and more.
  • Store the leftovers in an airtight container in the refrigerator for four days. Reheat the fish in the microwave, on the stovetop, or air fryer.
  • Add some heat to this easy baked tilapia recipe by sprinkling different spices such as paprika, cayenne, garlic powder, onion powder, and other types on the fish.
  • Serve oven-baked tilapia with a fresh salsa like avocado salsa, mango salsa, pineapple salsa, and more.
  • Make baked tilapia tacos by serving the baked tilapia in tortillas with fresh ingredients like cilantro, corn, avocado, jalapeño, tomatoes, etc.

Nutrition

Calories: 247kcal | Carbohydrates: 11g | Protein: 32g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 71mg | Sodium: 100mg | Potassium: 646mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1422IU | Vitamin C: 85mg | Calcium: 82mg | Iron: 2mg
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