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READY IN 35 mins

Healthier Easy Baked Tilapia

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Read Reviews (19)

"This easy recipe for tilapia only takes a few minutes to prepare, uses few ingredients, and is flavorful. Use fresh minced garlic instead of garlic powder to make it healthier." — MakeItHealthy

Ingredients Edit and Save

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Original recipe makes 4 servings Change Servings

4 (4 ounce) fillets tilapia
1/4 teaspoon seafood seasoning (such as Old Bay®)
2 teaspoons butter
1 clove garlic, minced

1 lemon, sliced
1 (16 ounce) package frozen cauliflower with broccoli and red pepper
salt and ground black pepper to taste

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Directions

Preheat the oven to 375 degrees F (190 degrees F). Lightly grease a 9x13-inch baking dish.
Place tilapia fillets in the bottom of the baking dish and season with seafood seasoning. Melt butter with garlic in a small bowl in the microwave, about 30 seconds on medium; pour over fish. Top each fillet with a slice or two of lemon. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper. Cover the dish with aluminum foil.
Bake in the preheated oven until vegetables are tender and fish flakes easily with a fork, 25 to 30 minutes.

Kitchen-Friendly View

PREP 5 mins
COOK 30 mins
READY IN 35 mins

Footnotes

Editor's Note:
This recipe is a healthier version of Easy Baked Tilapia.

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This was really great! My family only likes cauliflower raw but I did have a green and yellow bean with carrot mix on hand. This dish was so flavorful! The lemons flavored the vegetables too and it was such a great meal! My kids loved it also! Will DEFINATELY make again but will add more old bay seasoning next time!

—MommySmith

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Most Helpful Critical Review

Aug 27, 2012

Was pretty good, but a little bland.

—morgangary

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21 Ratings

May 16, 2012

Absolutely perfect meal to make for a quick colorful plate of something light on the stomach! Loved it!!

—betbri2

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Jun 05, 2012

It was delicious and easy to make! I cooked it for 25 minutes and substituted the red peppers for carrots instead. Still came out perfect. :-)

—KateDee

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Nov 20, 2012

Awesome recipe -- quick and easy on a weekday. I served with butter and herb rice and broccoli. Will definitely use again, thanks!

—Amber

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Jun 11, 2012

Easy to make & it was super delicioso. Loved every bite.

—TiFB

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Jul 04, 2012

So easy to prepare. I only kept the fish in for 25 minutes at 350, and they came out perfect. Nice easy meal for the family, my 9 year old son ate it up in no time. I served baby new potatoes and a salad.

—Georgina

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Apr 22, 2013

WOW! I was pleasantly surprised at this recipe. Talapia is generally pretty bland, but this was tasty. I had to alter it a bit, since I didn't have the recommended seasoning, and I used fresh cauliflower and carrots, but I think the butter and the lemon was the key. My husband doesn't like fish and he didn't like this either so it probably won't convert a non-fish lover, but I thought it was excellent.

—roachwomanfw

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Nutrition

Calories
172 kcal
9%

Carbohydrates
7.5 g
2%

Cholesterol
47 mg
16%

Fat
3.6 g
6%

Fiber
2.7 g
11%

Protein
24.8 g
50%

Sodium
244 mg
10%

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

Nutritional Information

Healthier Easy Baked Tilapia

Serving Size: 1/4 of a recipe
Servings Per Recipe: 4
Amount Per Serving
Calories: 172
Calories from Fat: 33

% Daily Value *
Total Fat 3.6g 6 %
Saturated Fat 1.6g 8 %
Cholesterol 47mg 16 %
Sodium 244mg 10 %
** Potassium 510mg 14 %
Total Carbohydrates 7.5g 2 %
Dietary Fiber 2.7g 11 %
Protein 24.8g 50 %
** Sugars 0g
** Vitamin A 32 %
** Vitamin C 103 %
** Calcium 10 %
** Iron 9 %
** Thiamin 10 %
** Niacin 36 %
** Vitamin B6 30 %
** Magnesium 14 %
** Folate 4 %

* 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.