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Baked Tilapia In Lemon Garlic Sauce

Baked Tilapia in Lemon Garlic Sauce: 20-Minute Gourmet Delight

Baked Tilapia in Lemon Garlic Sauce is a quick and healthy dinner option that combines flaky fish with zesty flavors in under 20 minutes.
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Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Seafood
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Tilapia A tender, mild fish that absorbs the sauce beautifully.
  • 4 tablespoons Unsalted butter You can substitute with olive oil for a lighter version.
  • 3 tablespoons Fresh lemon juice Always use freshly squeezed for the best taste.
  • 1 slices Lemon For garnish.
For the Vegetables
  • 1 large Onion Thick slices add sweetness during cooking.
  • 1 cup Peppers Choose medium-thick strips for vibrant color.
For the Seasoning
  • 3 cloves Minced garlic Opt for fresh for maximum impact.
  • 1 teaspoon Salt Adjust according to personal preference.
  • 1/2 teaspoon Black pepper Freshly cracked is preferred.
  • 1 teaspoon Italian seasoning Delivers an herbal taste.
  • 1/2 teaspoon Smoked paprika Regular paprika works if smoked isn’t available.
  • 1/2 teaspoon Onion powder Optional for extra flavor.

Equipment

  • Oven
  • Baking tray
  • Parchment Paper
  • Medium bowl

Method
 

Step-by-Step Instructions
  1. In a medium bowl, combine melted unsalted butter, minced garlic, fresh lemon juice, Italian seasoning, smoked paprika, onion powder, salt, and black pepper. Stir well until blended.
  2. Preheat your oven to 200°C (400°F) and adjust the oven rack to the upper third position.
  3. Line a baking tray with parchment paper. Spread sliced onions and bell peppers in a single layer.
  4. Position tilapia fillets on top of the vegetables. Brush or spoon the marinade over the fillets and top with lemon slices.
  5. Bake in the preheated oven for 10-12 minutes, until the tilapia appears flaky and opaque.
  6. Remove from oven, let rest for a minute, and serve over quinoa or sautéed greens with extra lemon butter sauce.

Nutrition

Serving: 1filletCalories: 300kcalCarbohydrates: 10gProtein: 30gFat: 15gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gCholesterol: 70mgSodium: 500mgPotassium: 600mgFiber: 2gSugar: 1gVitamin A: 5IUVitamin C: 40mgCalcium: 4mgIron: 8mg

Notes

For best results, ensure tilapia is fully thawed and watch the baking time closely to avoid dryness.

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