Baked Tilapia with Dill Sauce

Elevate your weeknight dinner with this Baked Tilapia with Dill Sauce, a quick and flavorful dish that’s as healthy as it is delicious. Tender tilapia fillets are brushed with a zesty blend of olive oil, lemon juice, and garlic powder, then baked to flaky perfection in just 15 minutes. The star of this recipe is the creamy dill sauce, made with rich Greek yogurt, fresh dill, Dijon mustard, and a hint of honey, creating a perfectly balanced topping that enhances every bite. Simple ingredients, minimal prep time, and loads of flavor make this dish a go-to for busy evenings or elegant entertaining. Serve it with a side of roasted vegetables or a crisp salad for a wholesome, restaurant-quality meal. Perfect for seafood lovers and easy enough for beginners, this baked tilapia recipe is sure to become a family favorite.

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces tilapia fillets
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon garlic powder
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 cup plain Greek yogurt
• 2 tablespoons fresh dill, chopped
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• 1 teaspoon lemon zest
• 1 teaspoon capers (optional)

Directions

Step 1

Preheat your oven to 400°F (200°C) and lightly grease a baking dish with olive oil or non-stick spray.

Step 2

Rinse and pat dry the tilapia fillets with paper towels.

Step 3

In a small bowl, whisk together 2 tablespoons of olive oil, 1 tablespoon of lemon juice, 1 teaspoon of garlic powder, 0.5 teaspoon of salt, and 0.5 teaspoon of black pepper.

Step 4

Brush the olive oil mixture evenly over both sides of the tilapia fillets and place them in the prepared baking dish.

Step 5

Bake the tilapia in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork and is opaque in the center.

Step 6

While the fish is baking, prepare the dill sauce. In a medium bowl, combine 0.5 cup of plain Greek yogurt, 2 tablespoons of chopped fresh dill, 1 teaspoon of Dijon mustard, 1 teaspoon of honey, 1 teaspoon of lemon zest, and 1 teaspoon of capers (if using). Stir well until smooth and creamy.

Step 7

Taste the dill sauce and adjust seasoning with additional salt or lemon juice, if desired.

Step 8

Once the tilapia is done baking, remove it from the oven and let it rest for 2 minutes.

Step 9

Serve the baked tilapia warm with a generous dollop of dill sauce on top or on the side. Garnish with extra dill if desired.

Nutrition Facts

Serving size	594.6 grams (594.6g)

Amount per serving	% Daily Value*
Calories	910

Total Fat 42.30g	54%
Saturated Fat 9.90g	50%
Polyunsaturated Fat 2.70g
Cholesterol 240mg	80%
Sodium 1644mg	71%
Total Carbohydrate 15.80g	6%
Dietary Fiber 1.20g	4%
Total Sugars 10.60g
Protein 117.20g	234%

Vitamin D 0IU	0%
Calcium 213mg	16%
Iron 3mg	18%
Potassium 1796mg	38%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 41.7%

Protein: 51.4%

Carbs: 6.9%