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This baked lemon parmesan tilapia recipe is my go-to for a quick weeknight dinner or when I want to impress at a dinner party! Ready in just 20 minutes, it’s one of the easiest and most delicious tilapia recipes you can make.
Healthy Baked Tilapia Recipe
Sometimes, salt and pepper just don’t cut it when it comes to seasoning fish. That’s why I love giving tilapia a flavorful twist with a sprinkle of parmesan cheese—it instantly elevates the dish.
Add the zesty brightness of lemon and a little heat from cayenne pepper, and you’ve got a baked tilapia recipe that’s anything but boring. It’s a refreshing change from the usual, and the best part? The oven does most of the work, so I can kick back and relax while dinner practically makes itself!
With over 300 votes and an average rating of 4.5, this lemon parmesan tilapia recipe is one of the easiest baked tilapia recipes to make at home. It’s quick, budget-friendly, and so simple to whip up that it’s perfect for any night of the week. Don’t forget to check out my step-by-step video and tips below to help you nail this recipe!
“This recipe is amazing. My husband loved it and he’s not usually a fan of fish unless it’s fried and breaded. He said it was great. Thanks for the wonderful recipe!”
– Betty
Why You’ll Love This Recipe
- Simple and flavorful. When I want something different from the usual baked tilapia recipe, this cheesy twist always hits the spot. With just a handful of ingredients, the flavors are anything but ordinary!
- Quick and easy. This lemon parmesan tilapia comes together in just 20 minutes—perfect for busy weeknights or those times when I need dinner on the table fast.
- Affordable and healthy. On a budget but still craving something delicious and wholesome? This baked parmesan tilapia recipe is easy on the wallet and packed with protein. Plus, each serving is only 285 calories with 13g of fat—talk about guilt-free comfort food!
Not a fan of tilapia? Try your hands on these Baked Cod and Baked Catfish recipes instead!
Ingredients You’ll Need
- tilapia – I always try to reach for wild-caught fish, but farmed tilapia is a more affordable and accessible option. You can use either fresh or frozen fillets, but make sure to get one without the skin.
- olive oil – helps to retain moisture in the fish while adding a hint of nutty and buttery flavors.
- lemon juice – adds a nice, refreshing element to the dish. It also helps cut through any potential fishy smell or taste.
- parmesan cheese – cheese makes everything better! The sharp, nutty flavor of parmesan pairs perfectly with the mild flavor of tilapia.
- cayenne pepper – brings a little bit of heat to the baked tilapia. If you don’t have cayenne pepper, you can use smoked paprika or chili powder.
Please refer to the recipe card at the bottom of this post for full details on each ingredient.
Variations
- Keep it classic: Swap the lemon parmesan topping for a simple garlic butter sauce—it’s always a winner. Or, if you’re in the mood for something different, try this buttery black pepper sauce for a bold, unique twist.
- Pesto goodness: Spread a layer of garlic pesto over the fish before baking for a fragrant, herb-packed upgrade.
- Add more tang: Toss in some capers for a pop of briny flavor and an extra kick of tanginess.
- Try other white fish: Don’t love tilapia? This baked tilapia recipe works beautifully with cod, pollock, halibut, swai fish, or any mild white fish you like.
- Switch up the method: Want to change things up? Try stir-frying instead! My ginger scallion fish recipe is a perfect guide—just swap the Basa for tilapia and you’re good to go.
How To Choose Good Tilapia
Tilapia, also known as St. Peter’s fish, is one of the most common farm-raised fish worldwide. It’s super versatile and loved for its mild, slightly sweet flavor and firm, flaky texture when cooked.
Here in the U.S., you’ll usually come across Nile, blue, and red varieties. When shopping for fresh tilapia, look for firm, translucent flesh with no strong fishy smell. The skin should be clean and free of any white spots or discoloration.
For frozen tilapia, check that the package is completely solid—no partial defrosting! I also recommend going for options imported from Indonesia or Mexico for better quality and avoiding those farmed in China.
How To Cook Tilapia
Baking tilapia is one of the easiest and healthiest ways to cook this mild white fish. It’s tender, flaky, and moist with a nice balance of fresh, tangy, and cheesy flavors.
Almost any type of white fish can be substituted in this recipe, but I prefer tilapia for its delicate texture and mild flavor. It soaks up all the flavors beautifully, which I believe is crucial for a good baked fish recipe.
Preheat your oven to 425°F (218°C). While it’s heating up, rinse those tilapia fillets under cold running water, then pat them dry with paper towels. Arrange them in a single layer in a baking dish. Drizzle with olive oil, then sprinkle on some garlic, salt, black pepper, cayenne pepper, and lemon juice.
Now, sprinkle the Parmesan cheese evenly over the fillets and top with chopped parsley.
Pop the dish in the oven and bake for about 10 minutes, or until the fish is cooked through—just check that it flakes easily with a fork. Serve it up hot with some fresh lemon wedges on the side. Easy and delicious!
Pro tip: The fish is perfectly cooked when it flakes easily with a fork—usually about 10 minutes at 425°F. If you want to be sure, check the internal temperature with a thermometer—it should reach 145°F (63°C).
Secrets To Perfectly Baked Tilapia
- If I have a little extra time, I like to marinate the tilapia in a lemon-olive oil mixture for about 15 to 30 minutes before baking. It’s not a must, but it really boosts the flavor of the fish. I usually do this while I’m preheating the oven and getting the side dishes ready.
- I make sure to season the tilapia generously. With its mild taste, the fish can handle a good amount of seasoning without it becoming too much.
- I also add enough lemon juice and garlic to cut through any “fishy” or “muddy” odor.
- Since tilapia is delicate, I’m careful not to leave it in the oven for too long. I pull it out as soon as it’s flaky and fully cooked, or when it reaches an internal temperature of 145°F (63°C)—it’ll keep cooking a little once it’s out of the oven.
Frequently Asked Questions
Yes, baked tilapia is definitely a healthy and nutritious choice. It’s a lean protein packed with essential vitamins and minerals, including vitamin B12. Plus, it’s low in fat and calories, making it a great option compared to other types of fish.
For this baked tilapia recipe, I cook the fish in the oven at 425°F (218°C) for 10-12 minutes. The high temperature helps it cook quickly and evenly, keeping it tender and flaky without drying out.
I like baking tilapia in the oven because it cooks the fish quickly and evenly, keeping it moist and tender inside. It’s a hands-off method, which means I can prep side dishes while the fish bakes. Plus, the best part? It makes cleanup a whole lot easier!
The easiest way to tell when tilapia is fully cooked is by using a fork. When the flesh turns opaque and flakes easily, it’s ready to come out of the oven. If you’re unsure, you can also use a digital thermometer—just make sure the internal temperature hits at least 145°F (63°C).
Some people like to cover their baked tilapia with foil to keep it from drying out, while others prefer it uncovered for a bit of browning and a crispy texture. Personally, I don’t find it necessary to cover the fish in this recipe—the lemon-olive oil mixture does a great job of keeping it moist throughout the cooking process.
This recipe is 398 calories per serving.
What To Serve With This Recipe
Enjoy this healthy oven baked tilapia with other side dishes to complete your meal. For a wholesome and easy weeknight dinner, I recommend the following recipes:
I hope you enjoy this post as much as I do. If you try my recipe, please leave a comment and consider giving it a 5-star rating. For more easy and delicious recipes, explore my Recipe Index, and stay updated by subscribing to my newsletter and following me on Facebook, Pinterest, and Instagram for new updates.
Baked Tilapia (The BEST Recipe!)
Ingredients
- 1 1/2 lbs (750g) tilapia fillet, or cod, sole, and halibut
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1/4 teaspoon salt
- ground black pepper
- 3 dashes cayenne pepper
- 1 1/2 tablespoons lemon juice, freshly squeezed
- 1/2 cup shredded Parmesan cheese
- 1 tablespoon chopped parsley
- lemon wedges, for serving
Instructions
- Preheat oven to 425°F (218°C). Rinse the tilapia fish fillets with cold running water. Pad dry with paper towels. Arrange them in a single layer in a baking dish. Add the olive oil, garlic, salt, black pepper, cayenne pepper and lemon juice.
- Sprinkle the Parmesan cheese evenly on top of the tilapia. Top with chopped parsley.
- Baked the fish in the oven for about 10 minutes, or until the fish is cooked through. Serve immediately with fresh lemon wedges.
Video
Notes
- If I have a little extra time, I like to marinate the tilapia in a lemon-olive oil mixture for about 15 to 30 minutes before baking. It’s not a must, but it really boosts the flavor of the fish. I usually do this while I’m preheating the oven and getting the side dishes ready.
- I make sure to season the tilapia generously. With its mild taste, the fish can handle a good amount of seasoning without it becoming too much.
- I also add enough lemon juice and garlic to cut through any “fishy” or “muddy” odor.
- Since tilapia is delicate, I’m careful not to leave it in the oven for too long. I pull it out as soon as it’s flaky and fully cooked, or when it reaches an internal temperature of 145°F (63°C)—it’ll keep cooking a little once it’s out of the oven.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I found this recipe about a year ago. It has become our favorite way to make white fish. My sons and husband love it!
Hi Karen, thanks for leaving a sweet comment and 5 stars rating. Please try more recipes on my site. Have you tried my Baked Cod recipe?