FREE 5-Ingredient Recipe EBook

• Why You’ll Love My Baked Tilapia Recipe
• Baked Tilapia (With Lemon Butter) Recipe card
• Ingredients & Substitutions
• How To Bake Tilapia In The Oven
• My Recipe Tips
• How Long To Bake Tilapia?
• Storage Instructions
• Serving Ideas
• More Easy Tilapia Recipes
• My Tools For This Recipe
• Recipe Reviews

This baked tilapia recipe is one of my easy ways to get dinner on the table in less than half an hour… a.k.a. the kind of meal we all need most. Even though tilapia isn’t my top choice for fish recipes — you’d probably agree that baked cod , salmon , rainbow trout , flounder , and halibut have more flavor, a better texture, or both — there’s a time and a place when my oven baked tilapia hits just right. That time and place is when you want a mild taste, a buttery burst of lemon, and effortless affordability in the perfect little package. And here it is.

Why You’ll Love My Baked Tilapia Recipe

• Buttery, bright lemon flavor – Unlike my standalone lemon butter sauce for fish , my oven baked tilapia combines the sauce directly into the baking method. The result is mild, zesty, and buttery all in one.
• Flaky, tender fish – Since tilapia is so lean, some baked tilapia recipes can turn out dry. Not this time! Combined with the lemon butter sauce, my tips below will ensure that you get a moist, delicate, and flaky texture.
• 5 simple ingredients – Plus salt and pepper. I can never get enough of simple , and here you can just use what you’ve got.
• Quick & easy – Like many of my easy healthy recipes , this one shines for your busy weeknights or last-minute dinners. I usually have it ready to serve in just 20 minutes.
• Affordable, light dinner – This cost-effective fish is not only easy on your wallet. It’s also a lighter option that’s packed with protein, and naturally low carb and gluten-free. Triple win.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 4 6-oz Tilapia fillets (1.5 lb total) ▢
• 1/4 cup Unsalted butter ▢
• 1 medium Lemon ▢
• 1 tbsp Fresh parsley ▢
• 2 cloves Garlic (crushed) ▢
• 1 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C).
2. Use paper towels to pat the fish fillets dry. Arrange them in a single layer in a 9×13 baking dish .
3. Cut the lemon in half. Juice and zest one half (you should get about 1 tablespoon lemon juice and 1/2 tablespoon lemon zest). Slice the other half into thin slices.
4. In a small bowl in the microwave or saucepan on the stove, melt the butter. Remove from heat. Stir in the lemon juice, lemon zest, parsley, and crushed garlic.
5. Brush the garlic lemon butter over the tilapia fillets. Season with sea salt and black pepper. Flip and repeat both lemon butter and seasoning on the other side. Arrange the lemon slices over the fish.
6. Bake for 12-15 minutes , (will vary by thickness), until the baked tilapia is opaque and flakes easily with a fork.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 baked tilapia fillet

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Ingredients & Substitutions

Here I explain the best ingredients for my oven baked tilapia recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Tilapia – Tilapia is a mild farmed white fish. While I usually prefer wild-caught fish, this one is a great cost-saving choice I make every once in a while. I used whole tilapia fillets for my baked tilapia recipe, but you can also use just the loins (the thicker part without the flat part). Fresh or frozen both work fine. I recommend getting them without the skin, which can be bitter.
• Butter – I always use unsalted, so you’ll need to reduce the amount of salt if yours is salted. If you need a dairy-free option, you can use olive oil (it will have a different flavor) or butter-flavored coconut oil (my fave for a similar flavor).
• Lemon – I use half the lemon to get lemon juice and lemon zest, and the other half to make slices to place on top of the fish. Feel free to use two separate lemons if it’s easier for you. You’ll need a total of 1 tablespoon fresh lemon juice and 1/2 tablespoon lemon zest. If you don’t have fresh lemons on hand but have bottled lemon juice , you can increase the lemon juice to 2 tablespoons and omit the zest and slices, but the flavor is less lemony this way. Lime juice can also work in a pinch, but the flavor will be different.
• Fresh Parsley – Feel free to substitute other fresh herbs, such as dill or chives. I always reserve extra for garnish!
• Garlic – You’ll need fresh garlic, not jarred, as we’re going to crush the cloves. Minced is okay, but the flavor is more evenly distributed if you crush it. You can also substitute 1/4 to 1/2 teaspoon of garlic powder instead.
• Sea Salt & Black Pepper

Seasoning Variations:

I just use salt and pepper for my baked tilapia, because the lemon butter provides plenty of flavor as is. But you can change it up with these other seasonings if you like:

• Spices – For more flavor, add a sprinkle of paprika, cumin, and/or onion powder.
• Add heat – If you want it to taste spicy, add a pinch of crushed red pepper flakes or cayenne pepper.
• Southern – Use a tablespoon of of my Cajun seasoning or blackened seasoning in place of the salt and pepper.
• Parmesan – Follow my parmesan crusted tilapia recipe . I make it with just 4 simple ingredients and it’s ready in 15 minutes!
• Old Bay – Swap out the salt for Old Bay seasoning .

How To Bake Tilapia In The Oven

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Prep the fish. Use paper towels to pat the fish fillets dry. Arrange them in a single layer in a baking dish . It’s fine if they touch, but don’t overlap them much, if at all.
2. Prep the lemon. Slice the lemon in half. Juice and zest one half. Slice the other half into thin slices.

1. Make the lemon butter sauce. In a small bowl in the microwave or saucepan on the stove, melt the butter. Remove from heat. Stir in the lemon juice, lemon zest, parsley, and crushed garlic.
2. Season the fish. Brush the garlic lemon butter over the tilapia fillets. Season with sea salt and black pepper. Flip and repeat. Arrange thin lemon slices over the fish.

1. Bake. Place the pan in the oven and bake tilapia until it’s opaque and flakes easily with a fork (but see my tips below). I like to garnish with more parsley at the end, and drizzle the sauce from the baking dish over the fish. Hello, my flaky, buttery baked tilapia!

My Recipe Tips

• If you have time, let the tilapia marinate in the lemon butter mixture. I almost always just season and bake right away, but letting the fish sit coated in sauce for 15-30 minutes makes for a deeper flavor, and the baked tilapia comes out more tender. Just don’t go past 30 minutes, or it will turn into fish ceviche (an oddly buttery one, lol).
• Slice the lemons as thinly as possible. This allows them to soften and the extra lemon flavor penetrates the fish better.
• You can bake from frozen, but thawed tastes better. I recommend thawing your fish for the most even cooking. It thaws in cold water quite fast! But if you need to, you can bake tilapia from frozen, too. It will take 5-10 minutes longer.
• Use a thermometer if you can. This is always my top tip for proteins! For my oven baked tilapia, I usually start checking with my instant-read thermometer around 10 minutes, just in case. To get that moist, flaky texture, I recommend an internal temperature of 135-140 degrees F (instead of the commonly suggested 145) in the thickest part of the fish.

How Long To Bake Tilapia?

Baked tilapia usually takes 12-15 minutes, but check on it at 10 minutes. It’s done when it flakes easily with a fork. However, I highly recommend checking the internal temp for perfectly moist, flaky fish. See my tips above!

Storage Instructions

• Store: Keep leftovers in an airtight container in the refrigerator for up to 3-4 days.
• Reheat: Warm up the fish in a 350 degree F oven. I cover it with aluminum foil so that it doesn’t dry out. Reheating in the microwave isn’t ideal, but can work (on half power) if you’re in a hurry.
• Freeze: Allow your baked tilapia to cool completely, then transfer to a zip lock bag with layers of parchment paper between the pieces, to prevent sticking. Freeze for up to 3 months. Thaw in the fridge overnight, or in a bowl of cold water on the counter, before you reheat.

Serving Ideas

Baked tilapia recipes can go with almost anything! Here are some of my simple ideas for your weeknight meals:

• Sauteed Vegetables – My favorite for fish is sauteed asparagus , but other veggies like sauteed broccoli and sauteed zucchini work just as well. And when you need something for date night, try my green beans almondine . All of these are quick enough that I can cook them while I’ve got tilapia in the oven.
• Roasted Vegetables – If you switch the positions of the racks halfway through, you can cook your main dish and side dish at the same time! I’ve done this with roasted broccoli and roasted cauliflower most often, because they need the same oven temperature as the baked tilapia, though they take longer. You can also make my roasted cherry tomatoes or roasted asparagus right in the same baking dish with the fish.
• Rice Or Potatoes – I like to bake tilapia in parallel while I make my kids’ favorite air fryer potatoes . You can also opt for white or brown rice. My Greek potatoes actually pair nicely too, because they also have lemon flavor. To lighten things up, go for my cauliflower mashed potatoes or cauliflower rice instead.
• Salads – A light salad pairs perfectly with fish. I recommend fresh and bright ones, like my Israeli salad , spring mix salad , or cucumber tomato salad . But my daughter always wants me to make my sweet kale salad !
• Fish Tacos – Replace the lemon in my baked tilapia recipe with lime and replace the seasonings with 2 tablespoons of taco seasoning . Bake as usual, and serve flaked in your favorite tortillas, burrito bowls, or over my taco salad .

More Easy Tilapia Recipes

If you like my easy baked tilapia, you’ll probably also like these other simple ways to prepare this fish:

My Tools For This Recipe

• Baking Dish – This one is my favorite because it distributes heat evenly and looks beautiful going from the oven straight to the table.
• Instant Read Thermometer – The best way to know your fish is ready, but not overcooked.

Baked Tilapia Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Baked Tilapia (With Lemon Butter)

Make this flaky oven baked tilapia recipe in only 20 minutes, with 5 simple ingredients: tilapia, butter, lemon, parsley and garlic. So easy!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/baked-tilapia/

Ingredients

• 4 6-oz Tilapia fillets (1.5 lb total)
• 1/4 cup Unsalted butter
• 1 medium Lemon
• 1 tbsp Fresh parsley
• 2 cloves Garlic (crushed)
• 1 tsp Sea salt
• 1/4 tsp Black pepper

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C).
2. Use paper towels to pat the fish fillets dry. Arrange them in a single layer in a 9x13 baking dish .
3. Cut the lemon in half. Juice and zest one half (you should get about 1 tablespoon lemon juice and 1/2 tablespoon lemon zest). Slice the other half into thin slices.
4. In a small bowl in the microwave or saucepan on the stove, melt the butter. Remove from heat. Stir in the lemon juice, lemon zest, parsley, and crushed garlic.
5. Brush the garlic lemon butter over the tilapia fillets. Season with sea salt and black pepper. Flip and repeat both lemon butter and seasoning on the other side. Arrange the lemon slices over the fish.
6. Bake for 12-15 minutes , (will vary by thickness), until the baked tilapia is opaque and flakes easily with a fork.

Maya’s Recipe Notes

Serving size: 1 baked tilapia fillet

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

FREE 5-Ingredient Recipe EBook

• Why You’ll Love My Baked Tilapia Recipe
• Baked Tilapia (With Lemon Butter) Recipe card
• Ingredients & Substitutions
• How To Bake Tilapia In The Oven
• My Recipe Tips
• How Long To Bake Tilapia?
• Storage Instructions
• Serving Ideas
• More Easy Tilapia Recipes
• My Tools For This Recipe
• Recipe Reviews

This baked tilapia recipe is one of my easy ways to get dinner on the table in less than half an hour… a.k.a. the kind of meal we all need most. Even though tilapia isn’t my top choice for fish recipes — you’d probably agree that baked cod , salmon , rainbow trout , flounder , and halibut have more flavor, a better texture, or both — there’s a time and a place when my oven baked tilapia hits just right. That time and place is when you want a mild taste, a buttery burst of lemon, and effortless affordability in the perfect little package. And here it is.

Why You’ll Love My Baked Tilapia Recipe

• Buttery, bright lemon flavor – Unlike my standalone lemon butter sauce for fish , my oven baked tilapia combines the sauce directly into the baking method. The result is mild, zesty, and buttery all in one.
• Flaky, tender fish – Since tilapia is so lean, some baked tilapia recipes can turn out dry. Not this time! Combined with the lemon butter sauce, my tips below will ensure that you get a moist, delicate, and flaky texture.
• 5 simple ingredients – Plus salt and pepper. I can never get enough of simple , and here you can just use what you’ve got.
• Quick & easy – Like many of my easy healthy recipes , this one shines for your busy weeknights or last-minute dinners. I usually have it ready to serve in just 20 minutes.
• Affordable, light dinner – This cost-effective fish is not only easy on your wallet. It’s also a lighter option that’s packed with protein, and naturally low carb and gluten-free. Triple win.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 4 6-oz Tilapia fillets (1.5 lb total) ▢
• 1/4 cup Unsalted butter ▢
• 1 medium Lemon ▢
• 1 tbsp Fresh parsley ▢
• 2 cloves Garlic (crushed) ▢
• 1 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C).
2. Use paper towels to pat the fish fillets dry. Arrange them in a single layer in a 9×13 baking dish .
3. Cut the lemon in half. Juice and zest one half (you should get about 1 tablespoon lemon juice and 1/2 tablespoon lemon zest). Slice the other half into thin slices.
4. In a small bowl in the microwave or saucepan on the stove, melt the butter. Remove from heat. Stir in the lemon juice, lemon zest, parsley, and crushed garlic.
5. Brush the garlic lemon butter over the tilapia fillets. Season with sea salt and black pepper. Flip and repeat both lemon butter and seasoning on the other side. Arrange the lemon slices over the fish.
6. Bake for 12-15 minutes , (will vary by thickness), until the baked tilapia is opaque and flakes easily with a fork.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 baked tilapia fillet

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Ingredients & Substitutions

Here I explain the best ingredients for my oven baked tilapia recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Tilapia – Tilapia is a mild farmed white fish. While I usually prefer wild-caught fish, this one is a great cost-saving choice I make every once in a while. I used whole tilapia fillets for my baked tilapia recipe, but you can also use just the loins (the thicker part without the flat part). Fresh or frozen both work fine. I recommend getting them without the skin, which can be bitter.
• Butter – I always use unsalted, so you’ll need to reduce the amount of salt if yours is salted. If you need a dairy-free option, you can use olive oil (it will have a different flavor) or butter-flavored coconut oil (my fave for a similar flavor).
• Lemon – I use half the lemon to get lemon juice and lemon zest, and the other half to make slices to place on top of the fish. Feel free to use two separate lemons if it’s easier for you. You’ll need a total of 1 tablespoon fresh lemon juice and 1/2 tablespoon lemon zest. If you don’t have fresh lemons on hand but have bottled lemon juice , you can increase the lemon juice to 2 tablespoons and omit the zest and slices, but the flavor is less lemony this way. Lime juice can also work in a pinch, but the flavor will be different.
• Fresh Parsley – Feel free to substitute other fresh herbs, such as dill or chives. I always reserve extra for garnish!
• Garlic – You’ll need fresh garlic, not jarred, as we’re going to crush the cloves. Minced is okay, but the flavor is more evenly distributed if you crush it. You can also substitute 1/4 to 1/2 teaspoon of garlic powder instead.
• Sea Salt & Black Pepper

Seasoning Variations:

I just use salt and pepper for my baked tilapia, because the lemon butter provides plenty of flavor as is. But you can change it up with these other seasonings if you like:

• Spices – For more flavor, add a sprinkle of paprika, cumin, and/or onion powder.
• Add heat – If you want it to taste spicy, add a pinch of crushed red pepper flakes or cayenne pepper.
• Southern – Use a tablespoon of of my Cajun seasoning or blackened seasoning in place of the salt and pepper.
• Parmesan – Follow my parmesan crusted tilapia recipe . I make it with just 4 simple ingredients and it’s ready in 15 minutes!
• Old Bay – Swap out the salt for Old Bay seasoning .

How To Bake Tilapia In The Oven

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Prep the fish. Use paper towels to pat the fish fillets dry. Arrange them in a single layer in a baking dish . It’s fine if they touch, but don’t overlap them much, if at all.
2. Prep the lemon. Slice the lemon in half. Juice and zest one half. Slice the other half into thin slices.

1. Make the lemon butter sauce. In a small bowl in the microwave or saucepan on the stove, melt the butter. Remove from heat. Stir in the lemon juice, lemon zest, parsley, and crushed garlic.
2. Season the fish. Brush the garlic lemon butter over the tilapia fillets. Season with sea salt and black pepper. Flip and repeat. Arrange thin lemon slices over the fish.

1. Bake. Place the pan in the oven and bake tilapia until it’s opaque and flakes easily with a fork (but see my tips below). I like to garnish with more parsley at the end, and drizzle the sauce from the baking dish over the fish. Hello, my flaky, buttery baked tilapia!

My Recipe Tips

• If you have time, let the tilapia marinate in the lemon butter mixture. I almost always just season and bake right away, but letting the fish sit coated in sauce for 15-30 minutes makes for a deeper flavor, and the baked tilapia comes out more tender. Just don’t go past 30 minutes, or it will turn into fish ceviche (an oddly buttery one, lol).
• Slice the lemons as thinly as possible. This allows them to soften and the extra lemon flavor penetrates the fish better.
• You can bake from frozen, but thawed tastes better. I recommend thawing your fish for the most even cooking. It thaws in cold water quite fast! But if you need to, you can bake tilapia from frozen, too. It will take 5-10 minutes longer.
• Use a thermometer if you can. This is always my top tip for proteins! For my oven baked tilapia, I usually start checking with my instant-read thermometer around 10 minutes, just in case. To get that moist, flaky texture, I recommend an internal temperature of 135-140 degrees F (instead of the commonly suggested 145) in the thickest part of the fish.

How Long To Bake Tilapia?

Baked tilapia usually takes 12-15 minutes, but check on it at 10 minutes. It’s done when it flakes easily with a fork. However, I highly recommend checking the internal temp for perfectly moist, flaky fish. See my tips above!

Storage Instructions

• Store: Keep leftovers in an airtight container in the refrigerator for up to 3-4 days.
• Reheat: Warm up the fish in a 350 degree F oven. I cover it with aluminum foil so that it doesn’t dry out. Reheating in the microwave isn’t ideal, but can work (on half power) if you’re in a hurry.
• Freeze: Allow your baked tilapia to cool completely, then transfer to a zip lock bag with layers of parchment paper between the pieces, to prevent sticking. Freeze for up to 3 months. Thaw in the fridge overnight, or in a bowl of cold water on the counter, before you reheat.

Serving Ideas

Baked tilapia recipes can go with almost anything! Here are some of my simple ideas for your weeknight meals:

• Sauteed Vegetables – My favorite for fish is sauteed asparagus , but other veggies like sauteed broccoli and sauteed zucchini work just as well. And when you need something for date night, try my green beans almondine . All of these are quick enough that I can cook them while I’ve got tilapia in the oven.
• Roasted Vegetables – If you switch the positions of the racks halfway through, you can cook your main dish and side dish at the same time! I’ve done this with roasted broccoli and roasted cauliflower most often, because they need the same oven temperature as the baked tilapia, though they take longer. You can also make my roasted cherry tomatoes or roasted asparagus right in the same baking dish with the fish.
• Rice Or Potatoes – I like to bake tilapia in parallel while I make my kids’ favorite air fryer potatoes . You can also opt for white or brown rice. My Greek potatoes actually pair nicely too, because they also have lemon flavor. To lighten things up, go for my cauliflower mashed potatoes or cauliflower rice instead.
• Salads – A light salad pairs perfectly with fish. I recommend fresh and bright ones, like my Israeli salad , spring mix salad , or cucumber tomato salad . But my daughter always wants me to make my sweet kale salad !
• Fish Tacos – Replace the lemon in my baked tilapia recipe with lime and replace the seasonings with 2 tablespoons of taco seasoning . Bake as usual, and serve flaked in your favorite tortillas, burrito bowls, or over my taco salad .

More Easy Tilapia Recipes

If you like my easy baked tilapia, you’ll probably also like these other simple ways to prepare this fish:

My Tools For This Recipe

• Baking Dish – This one is my favorite because it distributes heat evenly and looks beautiful going from the oven straight to the table.
• Instant Read Thermometer – The best way to know your fish is ready, but not overcooked.

Baked Tilapia Recipe