Baked Tilapia Recipe -
Baked Tilapia Recipe
  • READY IN 40 mins

Baked Tilapia

Recipe by  

"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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Ingredients Edit and Save

Original recipe makes 4 servings Change Servings
  • PREP

    20 mins
  • COOK

    20 mins

    40 mins


  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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Reviews More Reviews

Most Helpful Positive Review
Feb 06, 2006

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 pan, 3. used 1/4 cup low fat/low sodium chicken broth in the sauce instead of oil, 3. decreased the butter to about 1/4T per filet.

Most Helpful Critical Review
Jan 18, 2003

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?

Sep 02, 2006

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 abeautiful color to the dish .thanks for awonderful recipe Tiny Poems.

Aug 02, 2003

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, as overcooked tilapia turns leathery.

Apr 08, 2006

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 also pre-cooked the pepper and onions for a few minutes as we like ours really soft. Too, I added a few dashes of red pepper flakes to the sauce mix. Served over rice...delish.

Dec 23, 2003

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 onion. The dish was delicious.

Sep 24, 2003

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 was great...easy to make. I think I would also use some of my own homemade sauce next time instead of the paste...but the peppers and onions were very tasty with the sauce and fish...I've never had fish like this before. Will make again!

Dec 01, 2003

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 peppers real small also.


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  • Calories
  • 629 kcal
  • 31%
  • Carbohydrates
  • 8.6 g
  • 3%
  • Cholesterol
  • 72 mg
  • 24%
  • Fat
  • 55.2 g
  • 85%
  • Fiber
  • 2 g
  • 8%
  • Protein
  • 24.6 g
  • 49%
  • Sodium
  • 408 mg
  • 16%

* Percent Daily Values are based on a 2,000 calorie diet.

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