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Prep this baked lemon parmesan tilapia recipe for a quick weeknight dinner or a fancy dinner party! If you only have 20 minutes to spare, this simple dish is one of the best tilapia recipes you can try.
Healthy Baked Tilapia Recipe
Sometimes, salt and pepper can get a little boring when seasoning fish. I love a good piece of tilapia, and when I’m in the mood for something a little more flavorful, a sprinkle of parmesan cheese always does the trick.
Combined with the citrusy tang of lemon and the subtle kick of cayenne pepper, this baked tilapia is a nice change from the usual flavors I associate with a mild-tasting fish. The best part? It’s mostly hands-off cooking, so I can sit back and relax while the oven does all the work!
With more than 300 votes and an average rating of 4.5, this lemon parmesan tilapia recipe is one of the easiest baked tilapia recipes I can make at home! It’s so quick and easy to cook, and it’s so affordable that I can make it every week.
“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 yet flavorful. I love ditching the usual baked tilapia recipe for this simple dish with a cheesy twist. You only need a handful of ingredients, but the flavors are anything but boring!
- Quick and easy. No need to spend hours toiling away in the kitchen! This lemon parmesan tilapia takes only 20 minutes to prep and cook, making it the perfect option for busy weeknights or last-minute dinner plans.
- Affordable and healthy. On a budget but still want a delicious and nutritious meal? This baked parmesan tilapia recipe is not only easy on the wallet, but it’s also a great protein source that’s low in fats and calories. One serving has only 285 calories and 13g of fat.
Not a fan of tilapia? Try your hands on these Baked Cod and Baked Catfish recipes instead!
What Goes Into This Recipe
- 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.
See the recipe card for full information on ingredients.
Variations
- Keep it classic: Make a simple garlic butter sauce instead of the lemon parmesan topping. If you’re feeling adventurous, try this buttery, black pepper sauce for a unique twist.
- Pesto goodness: Spread a layer of garlic pesto on top of the fish before baking for a delicious herb-infused flavor.
- Add more tang: Put some capers into the mix for an extra burst of sour taste and briny flavor.
- Use other white fish: If you don’t like tilapia, this baked tilapia recipe works just as well with cod, pollock, halibut, swai fish, or any other white fish.
- Stir-frying: If you’d like to switch up the cooking technique, check out my ginger scallion fish recipe and substitute Basa fish with tilapia!
How To Choose Good Tilapia
Tilapia, sometimes called St. Peter’s fish, is the most common farm-raised fish in the world. Widely available in supermarkets, it is known for its mild, slightly sweet taste and firm, flaky texture when cooked.
In the United States, you will mostly find the Nile, hearty blue, and red-colored species. When buying tilapia, choose one with a firm and somewhat translucent flesh. It should not have a strong fishy odor, and the skin should be free of white spots or any discoloration.
If you’re buying frozen, make sure the package is completely frozen and not partially defrosted. I also recommend buying the ones imported from Indonesia or Mexico, and not those farmed from 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).
Expert Tips
- If I have enough time, I like to marinate the tilapia in the lemon-olive oil mixture for 15 to 30 minutes before baking. It’s not necessary, but it definitely enhances the flavor of the fish. I usually do this while preheating the oven and prepping the side dishes.
- I make sure to season the fish generously. Tilapia has a mild taste, so it can handle a good amount of seasoning without becoming overpowering.
- I add enough lemon juice and garlic to get rid of any “fishy” or “muddy” smell in the fish.
- Since tilapia is a delicate fish, I’m careful not to leave it in the oven for too long. I remove it as soon as it looks flaky and cooked through, or before the internal temperature reaches 145°F (63°C), as it will continue cooking a little after I take it out of the oven.
Frequently Asked Questions
Yes, baked tilapia is a healthy and nutritious meal option. Tilapia is a lean source of protein that contains essential vitamins and minerals such as vitamin B12. It is also low in fats and calories compared to other types of fish.
For this baked tilapia recipe, tilapia is cooked in the oven at 425°F (218°C) for 10-12 minutes. This high temperature allows the fish to cook quickly and evenly without drying it out, resulting in a flaky and tender texture.
Both methods have their advantages, but I prefer baking tilapia in the oven. The high heat in the oven cooks the fish quickly and evenly while keeping the inside moist and tender. Plus, it’s a hands-off method that allows me to multitask and prepare side dishes while the fish is cooking. And the best part? Easier cleanup!
The easiest way to check when tilapia is fully cooked is by using a fork. If the flesh turns opaque and easily flakes, it’s ready to be taken out of the oven. Another way is by using a digital thermometer. The internal temperature of cooked tilapia should reach at least 145°F (63°C).
Some people prefer to cover the baking dish with foil to prevent the fish from drying out, while others prefer to leave it uncovered for browning and a slightly crispy texture. I don’t find it necessary to cover the fish in this baked tilapia recipe, as the lemon-olive oil mixture is more than enough to keep it moist the entire time.
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 enough time, I like to marinate the tilapia in the lemon-olive oil mixture for 15 to 30 minutes before baking. It’s not necessary, but it definitely enhances the flavor of the fish. I usually do this while preheating the oven and prepping the side dishes.
- I make sure to season the fish generously. Tilapia has a mild taste, so it can handle a good amount of seasoning without becoming overpowering.
- I add enough lemon juice and garlic to get rid of any “fishy” or “muddy” smell in the fish.
- Since tilapia is a delicate fish, I’m careful not to leave it in the oven for too long. I remove it as soon as it looks flaky and cooked through, or before the internal temperature reaches 145°F (63°C), as it will continue cooking a little after I take it out of the oven.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I happen to have frozen tilapia. Do I thaw it first, or bake longer? Thanks for the assistance.
Same!
I am going to change the recipe a little. I am on a ‘spice free’ diet. I might add a pinch of the heavy spices. I can’t wait to try this tomorrow. thanks for the recipe.
Very easy, tasty and healthy!
Will be part of my rotation.
Thank you for making healthy taste great!
Thanks.
This is a wonderful recipe! We love it! I wish that the Print option would include just the ingredients and instructions without the photos. Currently, it requires 4 pages of paper to print. Could this be updated for those of us who still like to have a print version? many thanks!
Thanks for trying!
Do a copy of just the recipe (place cursor at beginning and end of recipe), copy to blank page and print.M
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!!
Awesome!
This recipe is AMAZING. I’ve never enjoyed a piece of Tilapia as much as I did with this recipe. It’s super easy and quick with few ingredients. I opted for vegan parm shreds and some nutritional yeast because we’re dairy-free… it was DELICIOUS. The whole family enjoyed it with asparagus and sweet potato fries, even my 1-year old!
Awesome!
This recipe is perfect! My husband normally doesn’t like tilapia, he thinks it tastes “dirty”. I cut the recipe in half for the two of us and have made it several times, he loves it as much as I do! Yum
Awesome please try more recipes on my site they are all good!
I’ve made this twice and it’s delicious. The first time I only had grated parmesan and the 2nd I had shredded. The shredded definitely makes it better but it’s still good with either. I put it under the broiler for the last couple minutes to get the browning. Ithank you.
This is a great recipe. I give it a 5/5. Or a 10/10. The best. It really is easy and the ingredients and directions are clear and accurate. The only two “time consuming” tasks are pre-heating the oven and chopping the garlic. We are not “fish eaters”, but are working on better nutrition. This recipe is quick, well seasoned, and delicious.
Thanks Elizabeth!! :)
I made this last night and my family LOVED it!. It is so simple and tastes wonderful. I used frozen tilapia from Costco. I defrosted it the night before and added the sauce mixture before cooking. Quick, simple, and a great way to incorporate fish into our diet. I did double the recipe because I have two growing boys that love to eat! I can see how this would be great for any white fish. Thank you for sharing!
This is a great tilapia recipe. The Parmesan cheese rocks it! To make do used garlic powder instead of fresh Powder works for me so many dried up garlics I never use . The cayenne pepper adds a great kick and taste! Will be using this recipe from now on!
Thanks for trying.
If my fish is frozen how much longer should I cook it? Or do I have to thaw it first? First time fish-cooker here- sorry if it’s a common sense question, but I sure don’t know. Haha.
Yes thaw to room temperature.
I made this and it turned out so delicious, totally recommended, I always add my own touch and I added oregano, and paprika
Yummy!