Looking for a simple, flavorful, and healthy way to prepare fish? This baked tilapia recipe with garlic and olive oil is the perfect combination of ease and taste. Whether you're a seafood lover, a health-conscious eater, or someone who loves quick and delicious home-cooked meals, this dish will be your new go-to recipe.
Follow this guide to learn how to make baked tilapia that’s bursting with garlicky flavor, perfectly complemented by the richness of olive oil and a sprinkle of fresh herbs.
Why You’ll Love This Recipe
This baked tilapia recipe is:
- Quick and Easy: Prepped and cooked in under 30 minutes, it’s perfect for busy weeknights.
- Healthy: Tilapia is low in fat but rich in protein, and olive oil adds healthy fats, making this a nutritious choice for your meals.
- Flavorful: The combination of garlic, olive oil, and herbs ensures each bite is packed with vibrant, wholesome flavors.
- Versatile: Pair it with your favorite sides like roasted veggies, rice, or a fresh salad for a complete meal.
Ingredients You'll Need
Here’s what you’ll need to make baked tilapia:
- 4 tilapia fillets (about 6 oz each) – Fresh or frozen (thawed) fillets work perfectly.
- 3 tablespoons olive oil – Use extra virgin olive oil for the best flavor.
- 5 garlic cloves, minced – Fresh garlic brings out a bold taste.
- 1 lemon – For juice and slices to brighten the dish.
- 1 teaspoon dried oregano – Adds a Mediterranean touch.
- 1 teaspoon paprika – Optional, for a slight smoky kick and a pop of color.
- Salt and pepper to taste.
- Fresh parsley, chopped (optional) – For garnish.
Quick Tip on Choosing Tilapia
When shopping for tilapia, look for fillets with a clean, neutral smell. They should appear firm and moist. Fresh is best, but frozen fillets thawed overnight in the fridge are a fantastic option.
How to Make Baked Tilapia with Garlic and Olive Oil
Step 1: Preheat Your Oven
Preheat your oven to 375°F (190°C). Line a baking dish or sheet pan with parchment paper or lightly grease it with olive oil for easy cleanup.
Step 2: Prepare the Marinade
In a small bowl, whisk together the olive oil, minced garlic, lemon juice (from half the lemon), oregano, paprika, salt, and pepper. This simple marinade will coat the tilapia with bold, fresh flavors.
Step 3: Arrange Tilapia in the Baking Dish
Lay the tilapia fillets in a single layer in the prepared baking dish. If you have thicker fillets, ensure even spacing to help them cook uniformly.
Step 4: Add the Marinade
Brush or spoon the garlic and olive oil mixture evenly over the top of each tilapia fillet. Place thin slices of lemon on top of the fish for a citrusy aroma while baking.
Step 5: Bake the Tilapia
Bake in the preheated oven for 12–15 minutes, depending on the thickness of the fillets. The fish is done when it flakes easily with a fork and turns opaque white in the thickest part.
Step 6: Garnish and Serve
Remove the baking dish from the oven and sprinkle the fillets with freshly chopped parsley for an added touch of freshness. Serve immediately.
What to Pair with Baked Tilapia
Baked tilapia is wonderfully versatile and pairs well with various sides. Here are some ideas:
- Roasted Vegetables: Try roasted asparagus, zucchini, or Brussels sprouts for a healthy, colorful plate.
- Rice or Quinoa: A light, fluffy grain acts as the perfect base to soak up the olive oil and garlic marinade.
- Fresh Salad: A crisp green salad with a tangy vinaigrette complements the richness of the tilapia.
- Mashed Potatoes: For a comforting twist, serve with creamy mashed potatoes.
Why Tilapia Deserves a Spot on Your Plate
Tilapia is often praised for its mild flavor, making it an excellent canvas for various seasonings and marinades. It’s also a great source of lean protein and packed with nutrients like vitamin B12, selenium, and phosphorus. For health-conscious eaters, tilapia is a fantastic choice for maintaining a balanced diet.
Additionally, this recipe highlights the use of olive oil, which is rich in healthy monounsaturated fats and antioxidants. Together with garlic, known for its immune-boosting properties, this dish is both delicious and packed with nutritional benefits.
Tips for Perfect Tilapia Every Time
- Don’t Overcook: Tilapia is a delicate fish that cooks quickly. Be vigilant and remove it from the oven the moment it flakes.
- Marinate for Extra Flavor: While this recipe is quick as is, you can marinate the tilapia for up to 20 minutes before baking for more intense flavor absorption.
- Experiment with Spices: Switch things up by adding cumin, chili powder, or Italian seasoning to your marinade.
Final Thoughts on This Must-Try Baked Tilapia Recipe
Baked tilapia with garlic and olive oil is proof that healthy eating doesn’t have to mean sacrificing flavor. This simple yet satisfying recipe is a true crowd-pleaser, perfect for weeknight dinners or when hosting guests.
We'd love to hear from you! If you try this recipe, share your experience in the comments or tag us on social media. And if you’re a seafood lover, check out our collection of healthy fish recipes for more culinary inspiration.
Bon appétit and happy cooking!
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