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Baked Tilapia

"A simple and quick way to prepare the very affordable and versatile tilapia. Recipe could also be used for any mild-flavored firm-fleshed white fish fillets, or even chicken."
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40 m servings 629 cals
Original recipe yields 4 servings


  • Calories:
  • 629 kcal
  • 31%
  • Fat:
  • 55.2 g
  • 85%
  • Carbs:
  • 8.6g
  • 3%
  • Protein:
  • 24.6 g
  • 49%
  • Cholesterol:
  • 72 mg
  • 24%
  • Sodium:
  • 408 mg
  • 16%

Based on a 2,000 calorie diet

See full nutrition

Nutritional Information

1 Serving
Servings Per Recipe:
Amount Per Serving
  • * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • ** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
  • (-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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  • Prep

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  1. Preheat oven to 350 degrees F (175 degrees C). Coat bottom of a medium baking dish with about 1/4 cup olive oil.
  2. In a small bowl, blend remaining olive oil, tomato paste, garlic powder, oregano, salt and pepper.
  3. Arrange tilapia fillets in the prepared baking dish, skin side up. With a spatula, spread the olive oil and tomato paste mixture over the tilapia, heaping the majority in the centers of the fillets. Arrange onion and green pepper slices on and around the fillets.
  4. Bake in the preheated oven 15 minutes, until fish is easily flaked with a fork. Remove from heat, top each fillet with 1 tablespoon butter, and set oven to broil. Broil 5 to 7 minutes, until butter is melted and lightly brown.

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Read all reviews 169
  1. 223 Ratings

Most helpful positive review

After reading the othe reviews, I made the following changes and everyone loved this dish: 1. I marinated the fish in Italian dressing for about 1 hour, 2. I used no-stick cooking spray on the p...

Most helpful critical review

We thought the tomato/pepper/onion was way too heavy and detracted from the delicate flavor and texture of the tilapia. Might be better if you substituted chicken?

Most helpful
Most positive
Least positive

After reading the othe reviews, I made the following changes and everyone loved this dish: 1. I marinated the fish in Italian dressing for about 1 hour, 2. I used no-stick cooking spray on the p...

I added 1/2 fresh cut tomato instead of paste, 2-3 cloves of garlic crushed instaed of garlic powder, 1/2 tbs of red pepper powder for an extra kick and also some broccoli and corn .they do add ...

This is delicious and so easy. I used fresh herbs from my garden and eliminated the butter, to cut the fat. I drizzled olive oil on the fish prior to broiling. Keep cooking time to a minimum, ...

I must admit...I tweaked. On others' recommendations, I marinated the fish for about an hour in Italian dressing. I didn't add any oil to the pan because I figured the dressing would be enough...

I used a lot less oil than the recipe called for and instead of tomato paste, I used stewed tomatoes. It made the dish taste lighter. I also skipped the butter step and used about 1/2 a small ...

Loved this recipe. The fish cooked to perfection...I think I would omit cranking up the broiler next time...I dont think you needed that extra few minutes to brown the butter on top. The flavor ...

This recipe is awesome and so easy to make! My boyfriend claimed it as a keeper after his first bite. It's also a nice change to the usual fish recipes. I would recommend cutting up the green...

I used white wine instead of the olive oil, half a cup of tomato puree instead of tomato paste, and celery instead of the green peppers. It turned out fantastic!