Description
This Baked Tilapia in Lemon Garlic Sauce is a flavorful, light, and healthy dish featuring tender tilapia fillets baked to perfection with a zesty lemon garlic butter marinade, complemented by sweet onions and crisp peppers. Perfect for a quick weeknight dinner or an elegant meal, this recipe offers a delightful balance of tangy, savory, and aromatic flavors.
Ingredients
Units
Scale
Fish
- 4 large Tilapia fillets
Vegetables
- 1 large onion, thick sliced
- 2 cups peppers, cut into medium thick strips
Marinade & Seasonings
- 1/4 cup melted unsalted butter
- 2 teaspoons minced garlic
- 3/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2 teaspoons Italian seasoning (or mixed dry herbs)
- 1 teaspoon smoked paprika (substitute with regular paprika if unavailable)
- 1/2 teaspoon onion powder (optional)
- 2 tablespoons fresh lemon juice
- 3-4 fresh lemon slices
Instructions
- Prepare Marinade: In a bowl, combine the melted butter, minced garlic, fresh lemon juice, Italian seasoning, smoked paprika, onion powder (if using), salt, and pepper. Mix well to create the flavorful marinade.
- Preheat Oven: Preheat your oven to 200°C (400°F) and position the oven rack on the upper third level to ensure even baking and browning.
- Prepare Baking Tray: In a baking tray, spread the thickly sliced onions and pepper strips in a single layer to form a bed for the fish, allowing the vegetables to roast while the tilapia cooks.
- Marinate and Arrange Fish: Place the tilapia fillets on top of the vegetables in the tray. Generously brush both sides of each fillet with the prepared marinade to infuse the fish with vibrant flavors.
- Add Lemon Slices: Place 3-4 fresh lemon slices evenly over the fish fillets for added citrus aroma and visual appeal.
- Bake the Fish: Put the baking tray in the preheated oven on the upper third rack and bake for 10-12 minutes, or until the tilapia flakes easily with a fork and is cooked through.
- Serve: Serve the baked tilapia on a bed of rice alongside your choice of veggies. Spoon the leftover lemon butter sauce from the pan over the fish for enhanced flavor.
Notes
- Feel free to add other soft vegetables like asparagus or blanched green beans along with the onions and peppers for variety and extra nutrition.
- Use fresh lemon juice for the best flavor, but bottled lemon juice can be a substitute in a pinch.
- Adjust seasoning and spices according to your taste preferences, especially salt and paprika.
- Do not overbake to keep the tilapia moist and flaky; monitor closely during the last few minutes of baking.
Nutrition
- Serving Size: 1 fillet with vegetables
- Calories: 260 kcal
- Sugar: 3 g
- Sodium: 400 mg
- Fat: 12 g
- Saturated Fat: 4 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 2 g
- Protein: 30 g
- Cholesterol: 60 mg
