Lemon pepper baked tilapia
Enjoy a healthy and flavorful meal with this Lemon Pepper Baked Tilapia recipe! Made with tender tilapia fillets, a splash of olive oil, and a sprinkle of dried parsley, this dish is simple, quick, and perfect for any weeknight dinner. Ready in just minutes, it's a delicious way to boost your intake of lean protein and omega-3s.
- 08 Jul 2024
- Cook time 10 min
- Prep time 3 min
- 1 Servings
- 3 Ingredients
Lemon pepper baked tilapia is a simple yet delicious dish that's perfect for a quick weeknight dinner or a light and tasty lunch. The combination of tender tilapia, zesty lemon, and aromatic spices makes it an irresistible option for seafood lovers. Plus, this recipe is straightforward and requires minimal ingredients, making it a great choice for both novice and experienced cooks.
Ingredients:
Instructions:
Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray or a little olive oil.
Pat the tilapia fillets dry with paper towels. This helps to ensure a crispy texture.
Place the tilapia fillets on the prepared baking sheet. Drizzle the olive oil evenly over the fillets, then sprinkle them with the dried parsley. Season with freshly ground black pepper and a pinch of salt to taste. If you like, you can also add lemon zest for an extra burst of lemon flavor.
Place the baking sheet in the preheated oven and bake for 15-20 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time will depend on the thickness of your fillets.
Once the tilapia is cooked, remove it from the oven. Optionally, garnish with lemon slices and fresh parsley for a vibrant and fresh presentation.
Serve your Lemon Pepper Baked Tilapia hot, paired with a side of rice, steamed vegetables, or a fresh salad for a complete meal.
Tips:
- Use fresh tilapia fillets for the best flavor and texture. If using frozen fillets, make sure to thaw them completely and pat them dry before cooking.
- Adjust the amount of lemon pepper seasoning to your taste preference. You can also add a bit of lemon zest for extra citrusy flavor.
- If you prefer a more intense herb flavor, consider using fresh parsley instead of dried parsley.
- For an even quicker prep time, mix the olive oil and seasonings in a bowl and brush the mixture onto the tilapia fillets before baking.
- Serve the baked tilapia with lemon wedges for an extra burst of freshness right before eating.
With its delicate flavors and ease of preparation, lemon pepper baked tilapia is sure to become a favorite in your meal rotation. It's a healthy, flavorful dish that can be paired with a variety of side dishes for a complete and satisfying meal. Whether you serve it with a fresh salad, steamed vegetables, or a side of rice, this recipe is a winner every time.
| Nutrition Facts | |
|---|---|
| Serving Size | 410 grams |
| Energy | |
| Calories 380kcal | 15% |
| Protein | |
| Protein 80g | 53% |
| Carbohydrates | |
| Carbohydrates 0.25g | 0% |
| Fiber 0.13g | 0% |
| Sugar 0.04g | 0% |
| Fat | |
| Fat 20g | 24% |
| Saturated 4.22g | 14% |
| Cholesterol 200mg | - |
| Vitamins | |
| Vitamin A 0.48ug | 0% |
| Choline 170mg | 31% |
| Vitamin B1 0.16mg | 14% |
| Vitamin B2 0.26mg | 20% |
| Vitamin B3 16mg | 97% |
| Vitamin B6 0.65mg | 38% |
| Vitamin B9 100ug | 24% |
| Vitamin B12 6ug | 261% |
| Vitamin C 0.62mg | 1% |
| Vitamin E 1.63mg | 11% |
| Vitamin K 12ug | 10% |
| Minerals | |
| Calcium, Ca 45mg | 3% |
| Copper, Cu 0.30mg | 0% |
| Iron, Fe 2.33mg | 21% |
| Magnesium, Mg 110mg | 26% |
| Phosphorus, P 680mg | 54% |
| Potassium, K 1210mg | 36% |
| Selenium, Se 170ug | 302% |
| Sodium, Na 210mg | 14% |
| Zinc, Zn 1.34mg | 12% |
| Water | |
| Water 310g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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