Description
A flavorful and healthy Baked Tilapia recipe featuring a zesty lemon garlic butter sauce, complemented by sautéed peppers and onions. This easy-to-make oven-baked dish delivers tender, flaky fish infused with Italian herbs, smoked paprika, and fresh lemon slices, perfect for a quick weeknight dinner or a satisfying weekend meal.
Ingredients
Units
Scale
Fish
- 4 large Tilapia fillets
Vegetables
- 1 large onion, thick sliced
- 2 cups peppers, cut into medium thick strips
- 3-4 fresh lemon slices
Marinade and Seasonings
- 1/4 cup melted unsalted butter
- 2 teaspoons minced garlic
- 3/4 teaspoon salt
- 1/4 teaspoon pepper
- 2 teaspoons Italian seasoning (or mixed dry herbs)
- 1 teaspoon smoked paprika (can substitute with regular paprika)
- 1/2 teaspoon onion powder (optional)
- 2 tablespoons fresh lemon juice
Instructions
- Prepare the Marinade: In a bowl, combine the melted butter, minced garlic, fresh lemon juice, Italian seasoning, smoked paprika, onion powder (if using), salt, and pepper. Mix well to blend all flavors.
- Preheat Oven: Set your oven to 200°C (400°F) and position the rack in the upper third to ensure even baking and slight browning on top.
- Arrange Vegetables: In a baking tray, spread the thick-sliced onions and medium-cut pepper strips evenly in a single layer to form a flavorful base for the fish.
- Place and Marinate Tilapia: Lay the Tilapia fillets over the vegetables in the tray. Generously brush both sides of each fillet with the prepared lemon garlic butter marinade to infuse the fish with rich flavors.
- Add Lemon Slices: Place 3 to 4 fresh lemon slices on top of the fish for extra citrus aroma and moisture during baking.
- Bake the Fish: Bake the tray in the preheated oven on the upper rack at 200°C (400°F) for 10-12 minutes, or until the fish flakes easily with a fork and is cooked through.
- Serve: Serve the baked tilapia on a bed of rice alongside vegetables. Spoon some of the leftover lemon butter sauce from the baking pan over the fish to enhance the flavor.
Notes
- You can substitute or add other soft vegetables such as asparagus or blanched green beans along with the onions and peppers for more variety.
- Use smoked paprika for a deeper flavor or regular paprika as a milder alternative.
- Ensure not to overcook the fish to maintain its tender and flaky texture.
Nutrition
- Serving Size: 1 tilapia fillet with vegetables
- Calories: 280 kcal
- Sugar: 3 g
- Sodium: 350 mg
- Fat: 14 g
- Saturated Fat: 7 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 2 g
- Protein: 30 g
- Cholesterol: 70 mg
