Recipe Video - OnlineCook

April 29, 2025

Baked tilapia with no added oil is super low in calories, but high in protein and flavor. Serve it on a bed of arugula or baby spinach for a quick and healthy dinner.

7 Ingredients

Recipe

Reduced-Fat Baked Tilapia

OnlineCook

Ingredients

Servings

Warning0 allergens identified

Instructions

Preheat the oven to 375°F.

Line a baking sheet with parchment paper.

Season the tilapia fillets on both sides with the salt, pepper, garlic powder, and paprika. Arrange the fillets on the prepared baking sheet and spray lightly with nonstick cooking spray.

Bake the tilapia on middle rack of oven until the fillets are just opaque and flake easily with a fork, 7-9 minutes, depending on the thickness of the fillets.

Check to see that tilapia is done. Remove from oven or add time as needed.

Squeeze fresh lemon juice over the fillets and serve immediately.

Video Tutorial Bite Tutorial

Smart Nutrition

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Tips & Tricks (5)

Moisture Magic 💦
Pat the tilapia fillets completely dry with paper towels before seasoning to ensure a crisp exterior and prevent steaming.
Seasoning Layer Technique 🌶️
Mix dry spices like garlic powder, paprika, salt, and black pepper in a small bowl first to ensure even distribution across the fish.
Lemon Zest Boost 🍋
Grate fresh lemon zest over the tilapia just before baking to add a bright, aromatic flavor that complements the mild fish.
Parchment Paper Pro 📄
Line your baking sheet with parchment paper for easier cleanup and to prevent the delicate tilapia from sticking.
Doneness Detection 🐟
Check tilapia for doneness by gently pressing the fillet - it should flake easily and appear opaque throughout, typically around 10-12 minutes of baking.