This Spicy Lemon Garlic Baked Tilapia Recipe is super easy to make and comes together in under 20 minutes. It’s low-carb, gluten-free, keto-friendly, and very flavorful.
About Spicy Lemon Garlic Baked Tilapia
Flaky and moist, this Spicy Lemon Garlic Baked Tilapia is one of the easiest and most flavorful dishes you can make for dinner.
This tilapia recipe is spicy, tangy, and garlicky and comes together in under 20 minutes using simple ingredients.
Don’t let the word spicy intimidate you! The spice is not overpowering, and you have full control over the spice level. You can adjust it to your heat tolerance.
Mix a handful of ingredients in a bowl, pour them over the fish fillets, and pop the tray in the oven until your dinner is ready. Yes, It is that easy!
This lemon garlic oven-baked tilapia is a healthy and quick meal you can make for your weekday dinners or serve as a side dish for your weekend brunch. You can even grill it on a pan instead of baking it.
Not only is this recipe super simple to make, but it is also low-carb, gluten-free, and keto-friendly. It is 250 calories per serving, with only 12 g of fat. You can easily double or triple it too.
Here are some more of my favorite easy tilapia recipes that you may like to try
If you are looking for more delicious fish recipes, here are some more for you
Tilapia Fish Fillets – This recipe is prepared with boneless tilapia fillets (fresh or frozen). You can also use tilapia steaks or tilapia loins instead of fillets. The time of cooking will be slightly more in this case.
You can replace tilapia with any other firm white fish (snapper, grouper, cod, halibut, pollock, etc.) if you wish to. Adjust cooking time for the steak’s or fillet’s size.
I like to use Tilapia because it’s not expensive, does not taste fishy, and I get frozen fillets easily.
For The Marinade – To marinate the fish, you will need lemon juice, unsalted butter, garlic, hot paprika (or use Kashmiri red chili powder), salt, and freshly cracked black pepper.
Use fresh garlic, which adds the most flavor and complements the butter well.
You can substitute butter with extra virgin olive oil for a healthier or dairy-free alternative.
If unsalted butter is unavailable, use salted butter with lesser salt in the marinade.
You can adjust the amount of lemon juice and paprika per your taste.
Use freshly squeezed lemon juice for the best taste.
Parsley – Finally, garnish it with some fresh parsley. You can also use fresh cilantro leaves instead.
Replace the seasoning with creole seasoning, taco seasoning, lemon pepper, or Italian seasoning for a taste change.
You can also add some grated parmesan cheese to the marinade.
Health Benefits Of Tilapia Fish
Tilapia is a low-fat, low-calorie fish that is rich in protein.
It is a good source of omega-3 fatty acids that benefit heart health.
Tilapia also contains several vitamins and minerals, including selenium, potassium, and phosphorus.
Side Effects Of Eating Tilapia
Eating fish that has not been raised in a clean environment has many side effects; the same goes for tilapia. Therefore, it is important to choose tilapia that has been raised in a clean environment and is free from harmful chemicals.
Tilapia may also contain harmful chemicals such as dioxins and polychlorinated biphenyls (PCBs). These chemicals can build up in the body and may cause health problems.
Eating large amounts of tilapia raised in an unhealthy environment may increase the risk of mercury poisoning. Mercury is a toxic metal that can damage the brain and nervous system. Pregnant women and young children are especially vulnerable to mercury poisoning. Therefore, it is important to limit your intake of tilapia if you are pregnant or breastfeeding.
Some people may be allergic to tilapia. If you experience any allergic reaction after eating tilapia, such as hives, difficulty breathing, or swelling of the face, lips, tongue, or throat, seek medical attention immediately.
How To Make Spicy Lemon Garlic Baked Tilapia
Preheat the oven to 350 degrees F (180 degrees C).
Rinse 8 oz (250 g) of tilapia fillets with water and pat them dry using a paper towel.
Line the tilapia fillets on a 9×13-inch baking tray.
Note – if using frozen fillets, thaw them before using them.
- 1 tablespoon lemon juice
- 3 tablespoon melted unsalted butter
- 1 teaspoon minced garlic
- ½ teaspoon hot paprika (or Kashmiri red chili powder)
- ¼ teaspoon salt
- ½ teaspoon freshly cracked black pepper
in a small mixing bowl.
Pour the marinade evenly over the Tilapia fillets.
Arrange 3-4 slices of lemon over the fish.
Keep the tray in the middle rack of the oven and bake uncovered for 10-15 minutes or until the fish is white, opaque, flaky, and fork-tender.
Remove the tray from the oven and garnish the baked tilapia fish with pepper flakes, lemon slices, and chopped parsley (or cilantro), and serve hot.
Pro Tips By Neha
This recipe can be easily doubled or tripled.
Make sure to dry the fillets after rinsing them. You can dab them with a kitchen towel to remove the extra water.
Try to use same-size fish fillets for uniform cooking.
Do not overcook the fillets; they will turn chewy if overcooked.
There is no need to flip the fillets while cooking.
You can try swapping the butter with coconut oil, olive oil, etc.
This recipe can be made with chicken as well. The cooking time will be more, though.
Increase or decrease the amount of hot paprika to suit your taste. You can skip it, too, if you dislike spicy food.
You can swap tilapia with any white fish to make this recipe.
If you don’t like spicy, you can replace hot paprika with regular paprika.
If you like the fish tangier, you can use lime juice instead of lemon juice.
Frequently Asked Questions
If you can access fish caught, cleaned, and sold in under 48 hours, you can use the fresh fish.
I like to use frozen because, in most cases, it is processed and frozen almost immediately after it’s caught and is as good as the ones sold at the counter. Plus, you can pull a bag and defrost it, and it’s ready to cook; no need to preplan the shopping.
Put your frozen tilapia, still in its packaging or a plastic bag, in a big bowl and cover it with slightly cold water. Ice-cold water won’t defrost the fish quickly enough, but warm or hot water will mess with the fish’s texture. If the fish is bobbing around, use a weighted bowl to submerge it so that all parts defrost at the same rate.
When the tilapia is farmed properly it is quite healthy. It is high in omega-3 fatty acids and a rich protein source. Before buying the fish, read the label about the fishing practices, fish feed, etc.
The tilapia fillets may vary in size, so baking time slightly varies for everyone.
I bake the fish until the flesh turns white, opaque, and flaky, usually between 15-20 minutes at 350 degrees F (180 degrees C).
If you have a candy thermometer, you can check the internal temperature of fish, and it should be 145 degrees F (62 degrees C).
Check your fish filets after 12 minutes, and if the flesh doesn’t look white and flaky, keep it in the oven for some more time. Do not over-bake the fish; otherwise, it will become too dry and chewy.
This is a great recipe for BBQ. You can wrap the fillets individually in aluminum foil with some marinade and pop the foil packets in the BBQ for 15-20 minutes.
Flip it once midway to ensure the fish is cooked from all sides. If you are going outdoors for a BBQ, these packets are easy to carry.
Butter gives a very delicious taste to this dish, but if you are on a healthy regime, you can replace it with extra virgin olive oil or any other oil you choose. The taste will be very different, but I assure you it will still be delicious.
My favorite way to serve this baked tilapia is over instant pot basmati rice, instant pot brown rice, or instant pot quinoa. Some roasted green beans, cherry tomatoes, Brussels sprouts, roasted zucchini, or roasted broccoli on the side, and you have a healthy dinner ready in no time.
A good option is a delicious pasta, spaghetti, or rice pilaf on the side.
Instant pot garlic mashed potatoes, are also a great side to serve with it.
You can also make tacos using this baked tilapia fillet recipe.
Once the baked fish cools down properly, you can store it in an airtight container in the fridge for 3 to 4 days.
To freeze, arrange the filets in a single layer on a tray and freeze until frozen solid. Then transfer the fillets in a zip lock back. Remove as much air as possible before sealing and freeze for up to a month.
To reheat, just pop the bowl in the microwave for a minute or pop the tray back in the oven for 5 minutes at 200 degrees F.
Thaw the fish if it’s frozen before reheating.
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Spicy Lemon Garlic Baked Tilapia Recipe
- 8 ounce tilapia fillets (250 g)
- 1 tablespoon freshly squeezed lemon juice
- 3 tablespoons melted unsalted butter
- 1 teaspoon minced garlic
- ½ teaspoon hot paprika (or Kashmiri red chili powder. Use regular paprika for non spicy.)
- ¼ teaspoon salt
- ½ teaspoon freshly cracked black pepper
- 1 lemon (cut into thin slices)
- 1 tablespoon chopped parsley
- Preheat the oven to 350 degrees F (180 degrees C).
- Rinse tilapia fillets with water and pat them dry using a paper towel.
- Line the tilapia fillets on a 9×13-inch baking tray.
- Note – if using frozen fillets, thaw them before using them.
- Stir together lemon juice, butter, garlic, paprika, salt, and black pepper in a small mixing bowl.
- Pour the marinade evenly over the Tilapia fillets.
- Arrange 3-4 slices of lemon over the fish.
- Keep the tray in the middle rack of the oven and bake uncovered for 10-15 minutes or until the fish is white, opaque, flaky and fork-tender.
- Remove the tray from the oven and garnish the baked tilapia fish with pepper flakes, lemon slices, and chopped parsley (or cilantro), and serve hot.