Description
This Baked Tilapia in Lemon Garlic Sauce is a flavorful and healthy seafood dish featuring tender tilapia fillets baked with a zesty lemon garlic butter marinade. The recipe combines fresh lemon juice, garlic, Italian herbs, and smoked paprika to create a delicious sauce that perfectly complements the mild taste of the fish. Served over a bed of rice and accompanied by vibrant peppers and onions, this easy-to-make baked tilapia is perfect for a nutritious weeknight dinner.
Ingredients
Units
Scale
Fish and Vegetables
- 4 large Tilapia fillets
- 1 large onion, thick sliced
- 2 cups peppers, cut into medium thick strips
Marinade and Seasonings
- 1/4 cup melted unsalted butter
- 2 teaspoons minced garlic
- 3/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2 teaspoons Italian seasoning (or mixed dry herb)
- 1 teaspoon smoked paprika (substitute with regular paprika if unavailable)
- 1/2 teaspoon onion powder (optional)
- 2 tablespoons fresh lemon juice
- 3-4 fresh lemon slices
Instructions
- Prepare the Marinade: In a bowl, mix the melted unsalted butter, minced garlic, fresh lemon juice, Italian seasoning, smoked paprika, onion powder (if using), salt, and pepper until well combined to create a flavorful marinade.
- Preheat the Oven: Preheat your oven to 200°C (400°F) and position the rack in the upper third of the oven to ensure even baking and browning.
- Arrange Vegetables: In a baking tray, spread out the thickly sliced onion and pepper strips in a single layer. This will serve as a flavorful bed for the fish while baking.
- Marinate and Place the Tilapia: Arrange the tilapia fillets over the vegetables and generously apply the marinade on both sides of each fillet, ensuring they are well coated for maximum flavor.
- Add Lemon Slices: Place the fresh lemon slices on top of the tilapia fillets to infuse a bright citrus aroma and taste during baking.
- Bake: Bake the tray in the preheated oven’s upper third at 200°C (400°F) for 10-12 minutes, or until the fish is cooked through and flakes easily with a fork.
- Serve: Serve the baked tilapia over a bed of rice alongside the baked veggies. Spoon the leftover lemon garlic butter sauce from the pan over the fish for added richness and flavor.
Notes
- You can substitute or add other soft vegetables like asparagus or blanched beans along with the onions and peppers for variety and added nutrition.
- If fresh lemon slices are not available, lemon zest can be used to impart citrus aroma.
- Ensure not to overcook the tilapia to keep it moist and tender.
- Using unsalted butter allows you to control the salt level in the dish better.
Nutrition
- Serving Size: 1 fillet with vegetables
- Calories: 280 kcal
- Sugar: 3 g
- Sodium: 420 mg
- Fat: 14 g
- Saturated Fat: 7 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 2 g
- Protein: 28 g
- Cholesterol: 65 mg
