baked tilapia recipe easy nights are real at my house. You know the ones. You walk in hungry, the clock is sprinting, and you need something tasty without babysitting a skillet. Tilapia is my secret weapon because it cooks fast, plays well with pantry flavors, and feels bright and fresh even when I am low on energy. If you love simple dinners that still feel a little special, this one is for you. We are talking crisp edges, flaky middles, lemony garlic butter, and dinner on the table before your playlist ends. 
FLAKY GARLIC BUTTER BAKED TILAPIA
When I want comfort but do not want to fuss, I go for a garlic butter situation. It is a simple mix of melted butter, minced garlic, lemon juice, paprika, and a pinch of salt and pepper. Brush it over tilapia fillets, slide them into a hot oven, and ten minutes later you have tender, juicy fish that flakes like a dream. The butter caramelizes around the edges, the garlic gets fragrant, and the lemon brightens every bite.
I wanted a baked tilapia recipe easy enough for Tuesday nights and friendly enough for guests. This is it. The fish stays moist because the butter locks in flavor, and the higher heat gives you that pretty color without drying things out. If you prefer olive oil, that works too. The flavor shifts a bit, but it is still lovely and light.
My family asked if I had finally learned a fancy restaurant trick. Nope. Just a hot oven, a little garlic butter, and ten minutes. Clean plates all around, even from the picky eater.
Simple Serving Ideas
- Spoon extra pan juices over rice or mashed potatoes and add a squeeze of lemon.
- Pair with a quick slaw or a crisp salad for crunch and contrast. I like cabbage, carrots, and a light vinaigrette.
- Roast a sheet pan of asparagus or broccoli alongside the fish for an easy two-for-one.
- Want more side ideas? Take a peek at my favorite baked fish sides for things that cook in the same time frame.
Tip: If your fillets are different sizes, pull the thin ones early so they do not overcook.
IS FRESH OR FROZEN TILAPIA BEST?
Both can be great. Fresh tilapia is wonderful if your store has a quick turnover and the fillets look moist and firm with a clean, mild smell. If fresh fish is not easy to find, frozen tilapia is your dependable friend. It is usually flash frozen shortly after harvest, which locks in quality, and it is handy to keep on deck for last minute meals.
How to thaw for the best texture: Move sealed fillets to the fridge 12 to 24 hours ahead. If you are in a pinch, submerge the sealed package in cold water, changing the water every 30 minutes until thawed. Pat the fish dry on both sides before seasoning so it roasts instead of steaming. For a truly baked tilapia recipe easy with no grocery run, frozen fillets make dinner happen on your schedule.
One more thing I have learned the hard way: do not thaw fish on the counter. Keep it cold to stay safe and keep the texture sweet and delicate. If you want more thawing tips, I put together a quick guide here: how to thaw fish safely.
IS TILAPIA HEALTHY?
Tilapia is a lean, budget friendly protein that fits nicely in a balanced weeknight routine. A 4 ounce cooked portion has roughly 110 to 120 calories and around 22 to 24 grams of protein, with very little fat. It is lower in omega 3s than fattier fish like salmon, but it still brings helpful nutrients to the plate. You also get a bump of vitamin B12, selenium, and potassium.
Look for responsibly raised tilapia when you can. Many grocery stores label the source now. If sodium is a concern, check the packaging and skip pre brined varieties. Because the fish is naturally mild, a little seasoning goes a long way. A clean spice blend, lemon, and fresh herbs keep it light without piling on extras.
For more quick fish know how and kitchen smarts, you can browse my short notes here: seafood tips. They are all the little things I wish I had known when I started cooking fish at home.
HOW TO MAKE BAKED TILAPIA
This is straight to the point with the pantry staples you already have. If you can melt butter and squeeze a lemon, you are already most of the way there. Below is exactly how I do it for a quick, reliable dinner. It is my go to baked tilapia recipe easy method that makes weeknights so much calmer.
What You Will Need
- Tilapia fillets: 4 fillets, about 4 to 6 ounces each, thawed if frozen
- Butter or olive oil: 3 tablespoons melted butter, or use 2 tablespoons olive oil
- Garlic: 2 to 3 cloves, finely minced or pressed
- Lemon: 1 lemon, zested and juiced, plus extra wedges for serving
- Paprika: 1 teaspoon for gentle color and warmth
- Salt and black pepper: to taste, about 1/2 teaspoon salt and 1/4 teaspoon pepper
- Parsley: a small handful, chopped, optional but fresh tasting
- Sheet pan and parchment: for easy cleanup and even roasting
Step by Step
1. Heat the oven to 400 degrees F. Line a sheet pan with parchment so nothing sticks and cleanup stays super quick.
2. Pat the fish dry. This simple step helps the edges get that little bit of color we love.
3. Make the sauce. Stir melted butter with garlic, lemon zest, lemon juice, paprika, salt, and pepper until combined.
4. Brush both sides of the fillets with the sauce and place them on the pan. If there is extra, drizzle it over the top.
5. Bake for 9 to 12 minutes, depending on thickness, until the fish flakes easily with a fork. Thinner fillets will be ready closer to 8 or 9 minutes, thicker ones around 12.
6. Finish with chopped parsley and another squeeze of lemon. Spoon the buttery juices from the pan over the fish just before serving.
Serving vibe: I often make this when the day runs long and dinner needs to be simple. If you are in that same season, I have more easy, realistic ideas here: quick weeknight dinners.
HOW LONG TO BAKE TILAPIA
Time depends on your oven temp and the thickness of your fillets. Here is a quick cheat sheet I use at home:
At 400 degrees F: 9 to 12 minutes for average fillets, about 1/2 inch thick.
At 425 degrees F: 8 to 10 minutes. This is great if you want a touch more color and a slightly faster cook.
At 350 degrees F: 14 to 16 minutes. This is helpful if you are baking veggies on another rack at a lower temp and want everything to finish together.
Tilapia is fully cooked when it reaches an internal temperature of 145 degrees F in the thickest spot. If you do not have a thermometer, the fish should turn opaque and flake apart easily with gentle pressure from a fork. It should look juicy, not dry.
Testing for Doneness
Use a quick read thermometer if you have one. Slide it into the thickest part of the fillet without touching the pan. If you see white albumin pushing out a lot, you have gone a touch too far, so pull it a minute earlier next time. If the center still looks translucent, give it another 1 to 2 minutes and check again. Rest the fish for a minute after baking so the juices settle and stay inside the flakes.
Common Questions
Can I make it dairy free? Yes. Use olive oil instead of butter. The flavor is a bit lighter, so I add a tiny extra pinch of salt and an extra squeeze of lemon.
Can I cook tilapia from frozen? You can. Rinse off any ice crystals, pat dry, and bake at 400 degrees F for about 15 to 18 minutes. Season generously, and check for doneness in the thickest spot.
What spices go well with tilapia? Garlic, paprika, chili powder, Italian seasoning, lemon pepper, and cumin all love tilapia. Keep it simple and do not overcrowd the flavors.
How do I keep tilapia from sticking? Line the pan with parchment or lightly oil the pan. Pat the fish dry before seasoning and do not move it around while it bakes.
How do I store and reheat leftovers? Cool and refrigerate in a sealed container for up to 2 days. Reheat gently at 275 degrees F for 8 to 10 minutes or flake cold over salads to avoid overcooking.
One Last Bite of Encouragement
You do not need a special occasion to make good food. This friendly, no stress approach keeps dinner warm, bright, and doable, even on a packed schedule. If you want another take on garlic and butter, I love browsing the Garlic Butter Oven Baked Tilapia Recipe at Diethood for fresh ideas. And for a straightforward walkthrough that hits the same easy buttons as mine, check out Easy Baked Tilapia (or Cod). Try this baked tilapia recipe easy tonight and see how quickly it becomes part of your weeknight rhythm. 
Flaky Garlic Butter Baked Tilapia
Ingredients
Method
- Preheat the oven to 400 degrees F.
- Line a sheet pan with parchment paper.
- Pat the tilapia fillets dry.
- In a bowl, mix melted butter with garlic, lemon zest, lemon juice, paprika, salt, and pepper.
- Brush both sides of the fillets with the garlic butter sauce and place them on the sheet pan.
- Bake for 9 to 12 minutes, or until the fish flakes easily with a fork.
- Finish with chopped parsley and a squeeze of lemon before serving.
