Tilapia Bake

Transform your weeknight dinner with this quick and flavorful Tilapia Bake! This easy baked fish recipe combines tender, flaky tilapia fillets with a buttery garlic-lemon sauce, a sprinkle of paprika for a smoky kick, and a golden panko breadcrumb topping for the perfect crunch. Ready in under 30 minutes, this dish is ideal for busy nights or when you’re entertaining guests with minimal effort. The fresh burst of lemon zest and parsley brightens every bite, while the optional broiler finish gives the breadcrumbs a toasty, irresistible texture. Serve it with roasted vegetables, a crisp side salad, or steamed rice for a well-rounded, healthy meal that’s as easy as it is delicious. Perfect for fans of baked fish recipes, quick dinners, and seafood lovers alike!

Nutriscore Rating: 58/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces tilapia fillets
• 4 tablespoons butter
• 1 whole lemon
• 2 cloves garlic cloves
• 1 teaspoon paprika
• 2 teaspoons dried parsley
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 1 tablespoon olive oil
• 0.5 cup panko breadcrumbs

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Lightly grease a baking dish with olive oil or cooking spray.

Step 3

Pat the tilapia fillets dry with paper towels and place them in the prepared baking dish.

Step 4

In a small microwave-safe bowl, melt the butter (about 20–30 seconds).

Step 5

Zest the lemon, then cut it in half. Squeeze the juice from one half and reserve the other half for slices or garnish.

Step 6

Add the lemon zest, lemon juice, minced garlic, paprika, parsley, salt, and black pepper to the melted butter. Whisk until combined.

Step 7

Brush the butter mixture evenly over the tilapia fillets, ensuring they are fully coated.

Step 8

Sprinkle panko breadcrumbs evenly over the top of the fillets for a light crust.

Step 9

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 10

Optional: Turn on the broiler for the last 2 minutes of baking to lightly toast the breadcrumbs.

Step 11

Remove the tilapia from the oven and serve immediately with lemon wedges or slices from the remaining lemon half.

Nutrition Facts

Serving size	569.4 grams (569.4g)

Amount per serving	% Daily Value*
Calories	1195

Total Fat 72.30g	93%
Saturated Fat 31.80g	159%
Polyunsaturated Fat 2.80g
Cholesterol 360mg	120%
Sodium 3054mg	133%
Total Carbohydrate 29.70g	11%
Dietary Fiber 4.10g	15%
Total Sugars 3.90g
Protein 109.80g	220%

Vitamin D 9IU	45%
Calcium 118mg	9%
Iron 5mg	29%
Potassium 1725mg	37%

*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: 53.8%

Protein: 36.3%

Carbs: 9.8%