Baked Tilapia with Garlic Butter

Written by on in Fish

Hey friends! This Baked Tilapia with Garlic Butter is the easiest, most flavorful way to get a healthy dinner on the table in just 25 minutes. Mild, flaky tilapia fillets get bathed in a simple garlic-lemon butter sauce with a touch of paprika for color and warmth, then baked until perfectly tender. Finished with fresh parsley and extra lemon, it’s light, bright, and feels fancy without any effort.

Tilapia is a budget-friendly, lean white fish that cooks quickly and absorbs flavors beautifully—making it ideal for busy weeknights. This dish is naturally low-carb, gluten-free, and packed with protein. Serve it with rice, roasted veggies, or a salad for a complete, feel-good meal the whole family will love!

  • Servings: 4
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes

Why These Ingredients Work So Well Together

This minimal list creates maximum flavor:

  • Tilapia fillets: Mild, flaky, and quick-cooking—perfect canvas for bold seasonings.
  • Butter: Melts into a rich, silky sauce that keeps fish moist.
  • Garlic: Savory depth that infuses every bite.
  • Lemon juice: Bright acidity balances richness and enhances freshness.
  • Paprika: Adds subtle warmth and beautiful golden color.
  • Fresh parsley: Herbal brightness and pretty garnish.
  • Salt & pepper: Essential for seasoning the mild fish.

Baking at high heat locks in moisture while the butter sauce bastes the fillets—simple and foolproof.

Ingredients

  • 4 tilapia fillets (about 6 oz each, fresh or thawed)
  • 4 tablespoons unsalted butter, melted
  • 4 cloves garlic, minced
  • Juice of 1 lemon (about 2–3 tablespoons), plus extra wedges for serving
  • 1 teaspoon paprika (sweet or smoked)
  • 2–3 tablespoons fresh parsley, finely chopped
  • Salt and black pepper to taste
  • Optional: red pepper flakes for a little heat, or lemon zest for extra brightness

Step-by-Step Instructions

  1. Preheat and prep — Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
  2. Season the fish — Place tilapia fillets on the prepared baking sheet. Pat dry with paper towels, then season both sides generously with salt, black pepper, and paprika.
  3. Make the garlic butter sauce — In a small bowl, mix melted butter, minced garlic, lemon juice, and most of the chopped parsley (reserve some for garnish).
  4. Coat the fillets — Spoon or brush the garlic butter mixture evenly over the top of each fillet, letting some pool around them.
  5. Bake — Bake for 12–15 minutes until the fish is opaque, flakes easily with a fork (internal temperature 145°F/63°C), and the butter is bubbling. For a golden top, switch to broil for the last 1–2 minutes (watch closely to avoid burning!).
  6. Finish and serve — Sprinkle with remaining fresh parsley and serve immediately with lemon wedges for squeezing.

Pro Tips for Perfect Baked Tilapia

  • Pat fillets very dry—helps the seasoning stick and prevents steaming.
  • Fresh or frozen? Both work—thaw frozen completely and pat dry.
  • Don’t overcook—tilapia goes from perfect to dry quickly; check early.
  • Even thickness: If fillets vary, tuck thinner ends under for uniform cooking.
  • Broiler boost: Gives restaurant-style golden edges without extra steps.
  • Double the sauce: Everyone loves extra for dipping!

Variations and Substitutions

Make it your own:

  • Fish swap: Cod, haddock, sole, or snapper.
  • Butter-free: Use olive oil for dairy-free (still delicious!).
  • Herb twist: Dill, basil, or oregano instead of/in addition to parsley.
  • Spicy: Add cayenne or red pepper flakes to the sauce.
  • Veggie add-in: Scatter cherry tomatoes or asparagus around fish.
  • Cheesy: Sprinkle Parmesan in the last 5 minutes.
  • Foil packets: Wrap each fillet with sauce for individual steamy portions.

Meal Prep, Storage, and Serving Ideas

This dish reheats surprisingly well—perfect for meal prep! Store in airtight containers up to 3 days in the fridge. Reheat gently in the microwave or oven at 275°F to keep fish moist (add a splash of water or extra butter).

Serving suggestions:

  • With rice, quinoa, or roasted potatoes to soak up sauce.
  • Steamed green beans, broccoli, or a fresh salad.
  • Crusty bread for dipping in the garlic butter.

Nutrition Facts (Per Serving – Based on 4 Servings)

Approximate values

  • Calories: 280
  • Protein: 35g (excellent lean protein from tilapia)
  • Carbohydrates: 3g
  • Dietary Fiber: 0g
  • Sugars: 1g
  • Total Fat: 16g (mostly from butter)
  • Saturated Fat: 8g
  • Sodium: ~500mg (varies with added salt)
  • Key micro-nutrients: High in Vitamin B12, selenium, phosphorus, and niacin

Light, protein-packed, and full of flavor.

Frequently Asked Questions

Frozen tilapia?
Yes—thaw in fridge overnight or cold water, then pat very dry.

No fresh parsley?
Dried works (use 1 teaspoon) or skip—still tasty.

Sauce too thin?
It’s meant to be light—spoon over sides for extra flavor.

Make ahead?
Prep sauce and season fish up to a few hours ahead—bake fresh.

Kid-friendly?
Absolutely—mild flavor; reduce garlic if needed.

There you have it—your new go-to Baked Tilapia with Garlic Butter. Quick, healthy, and seriously delicious. Dinner perfection in 25 minutes! 🐟🍋