Recipe IndexJump to Recipe
This post may contain affiliate links. Please read my privacy policy.
Easy baked tilapia with lemon and Parmesan cheese is one of the best tilapia recipes. This baked tilapia recipe takes 20 mins to cook the tilapia fish.
Table of Contents
Tilapia Recipes
I love all kind of fish recipes, for example: baked cod and swai fish.
There are many delicious and easy tilapia recipes you can make at home, for example: baked tilapia.
In this recipe, I will teach you how to bake tilapia fish in an oven with lemon and Parmesan cheese.
You will also learn the cooking tips to make the fish taste good, without the muddy and fishy taste.
Other Fish Recipes You Might Like
- Garlic Butter Fish
- Ginger Soy Fish
- Parmesan Baked Fish Nuggets
Tilapia
Tilapia is one of my favorite white fish.
If you are wondering, tilapia is a real fish and not a processed fish product.
It’s a fresh water fish found in rivers, streams, ponds and lakes, but mostly farmed these days.
It’s packed with protein, non-fatty and low in calories.
When cooked properly, tilapia is flaky, mild tasting and light.
How to Cook Tilapia?
This is probably the most commonly asked question about the fish.
As tilapia fish is mild tasting, cook using ngredients that enhance the flavor and camouflage the potential “muddy” taste, for example: lemon, spices and cheese.
Cooking Tips
Oven baking is the preferred method to bake tilapia.
- Use lemon juice as it gets rid of any potential “fishy” or “muddy” smell.
- Garlic is another ingredient that would remove any potential smell in the fish.
- Use olive oil to keep the fish moist and tender.
- Generous use of salt and ground black pepper to add flavors.
- Cayenne pepper makes the fish mildly spicy and hence add flavors to the fish.
Frequently Asked Questions
Is It Healthy?
Yes, it is very healthy.
The oceans are over-fished, making farm raised tilapia a healthy alternative to its deep-sea counterparts.
How to Pick Good Tilapia?
If you have a fresh seafood market, you should definitely buy live ones.
The fish monger will clean and cut it into fillets for you.
Fresh tilapia has a sweet and fresh taste, without any fishy or foul smell.
If you don’t have live fish options, you can pick a good one by looking at the appearance of the fillet.
It should be firm, with a somewhat translucent flesh but not sticky or slimy to the touch.
The fillets should also be free of white or color spots.
For frozen tilapia, I recommend the ones imported from Indonesia or Mexico. Stay away from those farmed in China.
How Many Calories per Serving?
This tilapia recipe is 285 calories per serving, with only 13 g of fat.
What Dishes to Serve with This Recipe?
This meal is best served with side dishes. For a wholesome meal and easy weeknight dinner, I recommend the following recipes.
Cilantro Lime Rice
Easy Spaghetti
Sauteed Asparagus
Pasta Recipes – One Pot Pasta
For more great recipes like this, sign up for our newsletter. We’ll send daily recipes you’ll love!
Join
Sign up for our newsletter!
Baked Tilapia (The BEST Recipe!)
Easy baked tilapia with lemon and Parmesan cheese is one of the best tilapia recipes. This baked tilapia recipe takes 20 mins to cook the tilapia fish.
4.52 from 292 votes
By Bee Yinn Low
Yield 4
Prep 10 minutes mins
Cook 10 minutes mins
Total 20 minutes mins
Ingredients
- 1 1/2 lbs (750g) tilapia fillet ( or cod, sole, halibut, etc. (4 fillets))
- 2 tablespoons olive oil
- 2 cloves garlic (minced)
- 1/4 teaspoon salt
- ground black pepper
- 3 dashes cayenne pepper
- 1 1/2 tablespoons freshly squeezed lemon juice
- 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
You can use other white fish to make this recipe: cod, swai fish, halibut, pollock, sole, etc.
Course: American Recipes
Cuisine: Fish
Keywords: tilapia recipes
Nutrition
Nutrition Facts
Baked Tilapia (The BEST Recipe!)
Amount Per Serving (1 g)
Calories 398Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 5g31%
Polyunsaturated Fat 10g
Cholesterol 139mg46%
Sodium 499mg22%
Carbohydrates 3g1%
Fiber 1g4%
Sugar 1g1%
Protein 69g138%
* Percent Daily Values are based on a 2000 calorie diet.
Notice: Nutrition is auto-calculated, using Spoonacular, for your convenience. Where relevant, we recommend using your own nutrition calculations.