Garlic Butter Oven Baked Tilapia Recipe: Easy & Flavourful
Garlic Butter Oven Baked Tilapia Recipe is the kind of dish that feels restaurant-worthy but takes barely any effort to make at home. In just 25 minutes, you’ll have tender, flaky tilapia fillets swimming in a rich garlic butter sauce with a splash of lemon for brightness.
It’s the perfect solution for busy weeknights when you want something healthy, satisfying, and fast. Best of all, this oven-baked fish recipe is loaded with protein and low in carbs, making it ideal for just about any eating plan. Whether you’re new to cooking seafood or a seasoned pro, this garlic butter tilapia is foolproof, flavourful, and destined to become a weekly staple.
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Prep Time
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
Ingredients
This garlic butter oven baked tilapia recipe is made with kitchen staples, making it ideal for those nights when you need something fast but still want a healthy meal.
You’ll Need:
- 4 tilapia fillets (4–6 oz each, fresh or thawed)
- 3 tablespoons unsalted butter, melted
- 3 garlic cloves, minced
- 1 tablespoon fresh lemon juice
- ½ teaspoon salt
- ¼ teaspoon black pepper
- Lemon slices, for garnish
- ½ teaspoon paprika (optional for color)
- ½ teaspoon dried parsley (or 1 tablespoon fresh parsley, chopped)
- Fresh parsley, for serving (optional)
Step-by-Step Instructions
If you’re new to cooking oven baked fish, don’t worry! This step-by-step guide will show you exactly how to make the perfect garlic butter oven baked tilapia recipe at home.
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C). Lightly grease a baking dish or line it with parchment paper for easy cleanup.
Step 2: Mix the Garlic Butter Sauce
In a small bowl, stir together the melted butter, minced garlic, lemon juice, salt, pepper, paprika, and parsley.
Step 3: Prep the Fish
Lay your tilapia fillets in the baking dish in a single layer. Pat them dry with paper towels to help the seasonings stick better.
Step 4: Add Flavor
Spoon the garlic butter mixture evenly over the fillets, making sure each piece is coated. Add lemon slices on top if you’d like a little extra brightness.
Step 5: Bake It
Bake in the oven for 12–15 minutes, or until the fish is opaque and flakes easily with a fork.
Step 6: Serve and Enjoy
Serve hot with your favorite side—like roasted veggies, rice, or salad—and sprinkle with fresh parsley for a pop of color.
Cooking Tips for Perfect Results
Want to get the most out of this easy garlic butter oven baked tilapia recipe? Here are a few tips that can help you nail it every time:
- Don’t overcook – Tilapia is delicate and cooks quickly. Check at 12 minutes.
- Use fresh garlic – It adds a richer, deeper flavor than jarred.
- Dry the fish first – This helps the butter and spices cling to the surface.
- Add lemon slices before baking – This infuses the fish with light, citrusy notes.
Substitutions & Variations
You can easily adapt this garlic butter oven-baked tilapia recipe based on your ingredients or dietary needs.
- No tilapia? Try cod, haddock, or any mild white fish.
- Dairy-free? Use olive oil or vegan butter in place of dairy butter.
- Add spice? A pinch of cayenne or red pepper flakes does the trick.
- Extra herbs? Add rosemary, dill, or thyme for more flavor depth.
- Want it crispy? Add a light sprinkle of seasoned breadcrumbs on top before baking.
Nutritional Information (Per Serving)
This oven-baked tilapia dish is light but full of good nutrition. Here’s a breakdown for one fillet:
| Nutrient | Amount |
|---|---|
| Calories | 220 kcal |
| Total Fat | 12 g |
| – Saturated Fat | 7 g |
| – Unsaturated Fat | 5 g |
| Cholesterol | 85 mg |
| Sodium | 300 mg |
| Total Carbohydrates | 1 g |
| – Dietary Fiber | 0 g |
| – Sugars | 0 g |
| Protein | 25 g |
| Omega-3 Fatty Acids | ~250 mg |
| Vitamin D | 15% DV |
| Calcium | 2% DV |
| Iron | 4% DV |
| Potassium | 350 mg |
Serving Suggestions
This Garlic Butter Oven Baked Tilapia Recipe is super versatile and goes well with a variety of sides. Whether you want something light or hearty, here are a few delicious ideas to round out your meal:
- Lemon Herb Rice – The citrusy notes pair perfectly with the buttery fish.
- Garlic Roasted Potatoes – A hearty and satisfying side.
- Steamed or Roasted Veggies – Broccoli, green beans, or asparagus add color and crunch.
- Simple Side Salad – A crisp salad with vinaigrette balances out the richness of the butter.
- Cauliflower Mash or Zoodles – Great low-carb options for keto or paleo diets.
- Crusty Bread – Perfect for soaking up that extra garlic butter sauce.
Storage & Reheating
One reason we love this easy tilapia recipe is because leftovers store well and taste just as good the next day.
- Refrigerator: Store in an airtight container for up to 3 days.
- Reheating: Warm in the oven at 300°F for 8–10 minutes or microwave gently.
- Freezing: Not ideal for texture, but you can freeze it for up to 2 months. Thaw overnight before reheating.
Conclusion
There you have it—an easy, quick, and delicious garlic butter oven baked tilapia recipe that’s perfect for busy weeknights or whenever you need a satisfying seafood meal. Give it a try tonight and see why it’s become one of our favorite go-to recipes!