Description
This Garlic Butter Oven Baked Tilapia is a quick and flavorful seafood dish featuring tender tilapia fillets seasoned with herbs and baked in a rich garlic butter sauce. Perfect for a healthy weeknight dinner, it combines zesty lemon, aromatic garlic, and a hint of spice for a deliciously simple meal.
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
Sauce & Garnish
- 4 tablespoons butter, melted
- 4 cloves garlic, minced
- 2 tablespoons lemon juice
- 1/4 teaspoon lemon zest
- 1 lemon, sliced into rounds, for garnish
- Red pepper flakes, for garnish
- Chopped fresh parsley, for garnish
- Lemon slices, for garnish
Instructions
- Preheat Oven: Preheat your oven to 400°F (200°C) to prepare for baking the tilapia fillets evenly and thoroughly.
- Season Tilapia: Pat the tilapia fillets dry and season both sides 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 Over Fish: Evenly pour the garlic butter sauce over the arranged tilapia fillets, ensuring each piece is coated for maximum flavor.
- Bake: Place the baking dish in the preheated oven and bake for 10 to 12 minutes or until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
- Garnish and Serve: Remove the tilapia from the oven, garnish with red pepper flakes, chopped fresh parsley, and lemon slices. Serve immediately while hot.
Notes
- NET CARBS: 3 g per serving
- Ensure not to overcook the tilapia to keep it moist and tender.
- Use fresh garlic for the best flavor; garlic powder can be substituted but will alter the taste.
- The red pepper flakes add a mild heat; adjust to taste or omit for a milder dish.
- Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
Nutrition
- Serving Size: 1 fillet (approx. 150g)
- Calories: 210
- Sugar: 0.5 g
- Sodium: 210 mg
- Fat: 12 g
- Saturated Fat: 7.5 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 1.5 g
- Fiber: 0.3 g
- Protein: 23 g
- Cholesterol: 60 mg
