Description
This Baked Tilapia in Lemon Garlic Sauce is a flavorful, easy-to-make seafood dish featuring tender tilapia fillets baked with a zesty and aromatic lemon garlic butter sauce. Enhanced with Italian seasoning, smoked paprika, and fresh lemon slices, it makes a perfect healthy dinner served over rice and vegetables.
Ingredients
Units
Scale
Fish
- 4 large Tilapia fillets
Vegetables
- 1 large onion, thick sliced
- 2 cups peppers, cut into medium thick strips
- 3-4 fresh lemon slices
Marinade & Seasonings
- 1/4 cup melted unsalted butter
- 2 teaspoons minced garlic
- 3/4 teaspoon salt
- 1/4 teaspoon pepper
- 2 teaspoons Italian seasoning (or mixed dry herb)
- 1 teaspoon smoked paprika (or regular paprika)
- 1/2 teaspoon onion powder (optional)
- 2 tablespoons fresh lemon juice
Instructions
- Prepare the marinade: In a bowl, combine melted unsalted butter, minced garlic, fresh lemon juice, Italian seasoning, smoked paprika, onion powder, salt, and pepper. Mix well to create the flavorful lemon garlic marinade.
- Preheat the oven: Set your oven to 200°C (400°F) and position the oven rack in the upper third of the oven to ensure even baking and a nicely browned finish on the fish.
- Arrange the vegetables and fish: Place the thick-sliced onions and pepper strips evenly in a single layer on a baking tray. Then lay the tilapia fillets over the vegetables.
- Apply the marinade: Generously brush the lemon garlic butter marinade over both sides of each tilapia fillet, ensuring full coverage for maximum flavor. Place fresh lemon slices on top of the fillets for an extra zesty touch.
- Bake the fish: Put the baking tray in the upper third of the preheated oven. Bake for 10 to 12 minutes at 200°C (400°F) until the tilapia is cooked through, flaky, and the vegetables are tender.
- Serve: Plate the baked tilapia over a bed of rice alongside your favorite veggies. Spoon the leftover lemon butter sauce from the pan over the fish to enhance flavor and moisture.
Notes
- Other soft vegetables like asparagus or blanched green beans can be added along with onions and peppers for more variety.
- Use fresh lemon juice and fresh lemon slices for the best bright citrus flavor.
- Ensure not to overbake tilapia to keep it tender and moist.
- This dish pairs wonderfully with steamed rice or quinoa for a wholesome meal.
Nutrition
- Serving Size: 1 fillet with vegetables and sauce
- Calories: 280 kcal
- Sugar: 3 g
- Sodium: 470 mg
- Fat: 15 g
- Saturated Fat: 6 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 2 g
- Protein: 28 g
- Cholesterol: 65 mg
