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Healthier Easy Baked Tilapia

Healthier Easy Baked Tilapia

Name: Healthier Easy Baked Tilapia
Prep time: 5 min
Cook time: 30 min
Total time: 35 min
Yield: 4 servings
Ingredients: 4 (4 ounce) fillets tilapia; ¼ 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

Rating: 4.67 stars

70 Ratings
55 Reviews
41 Photos

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.

By MakeItHealthy

Gallery

Recipe Summary

prep:

5 mins

cook:

30 mins

total:

35 mins

Servings:

Yield:

4 servings

Nutrition Info

Ingredients

Original recipe yields 4 servings

The ingredient list now reflects the servings specified

4 (4 ounce) fillets tilapia
¼ 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

Directions

Step 1

Preheat the oven to 375 degrees F (190 degrees F). Lightly grease a 9x13-inch baking dish.

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Step 2

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.
Step 3

Bake in the preheated oven until vegetables are tender and fish flakes easily with a fork, 25 to 30 minutes.

Editor's Note:

This recipe is a healthier version of Easy Baked Tilapia.

Nutrition Facts

Per Serving:

172 calories; protein 24.8g 50% DV; carbohydrates 7.5g 2% DV; fat 3.6g 6% DV; cholesterol 46.8mg 16% DV; sodium 186mg 7% DV. Full Nutrition

Reviews (55)

Most helpful positive review

Love2CookMommy

05/17/2012

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! Read More

Helpful

(60)

Most helpful critical review

morgangary

08/27/2012

Was pretty good but a little bland. Read More

Helpful

(2)

70 Ratings

5 star values: 53
4 star values: 12
3 star values: 4
2 star values: 1
1 star values: 0

Reviews: Most Helpful

Most Helpful Most Positive Least Positive Newest

Love2CookMommy

05/16/2012

Helpful

(60)

KateDee

06/05/2012

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.:-) Read More

Helpful

(31)

betbri2

05/17/2012

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

Helpful

(30)

Noel

04/16/2014

My daughter and husband gobbled this up. (My daughter is a typical 10 year-old who finds fish suspicious and rejects my offerings but she LOVED this.) I did not have the Old Bay so I looked up a substitute and this is what I found: 2 ½ Tbs. paprika 2 Tbs. salt 2 Tbs. garlic powder 1 Tbs. black pepper 1 Tbs. onion powder 1 Tbs. cayenne pepper 1 Tbs. dried leaf oregano 1 Tbs. dried Thyme Combine all ingredients thoroughly and store in an airtight jar or container. Makes about 2/3 cup Served with brown rice (The three minute kind from Trader Joe's) Excellent! Read More

Helpful

(18)

Sara Roach

04/22/2013

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. Read More

Helpful

(6)

Amber

11/20/2012

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

Helpful

(5)

TiFB

06/12/2012

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

Helpful

(4)

Angela

08/04/2013

My family LOVES this. It tastes great it's healthy and it's EASY. The first time I made it I included the lemon but I haven't since then. It wasn't bad we just aren't lemon ppl. I change up the veggies with whatever is fresh at my local produce market. Read More

Helpful

(4)

Starr

03/22/2013

I dont eat fish since Im allergic but my husband loves fish and I made this for him last night. and he loved it.. definitley something I will make often for him Read More

Helpful

(3)

morgangary

08/27/2012

Was pretty good but a little bland. Read More

Helpful

(2)

More Reviews

Back to Healthier Easy Baked Tilapia

All Reviews for Healthier Easy Baked Tilapia

- of Reviews

Nutritional Information

Healthier Easy Baked Tilapia

Servings Per Recipe: 4
Calories: 172.4

% Daily Value *

protein: 50 %

carbohydrates: 2 %

dietary fiber: 11 %

sugars:

fat: 6 %

saturated fat: 8 %

cholesterol: 16 %

vitamin a iu: 32 %

niacin equivalents: 36 %

vitamin b6: 30 %

vitamin c: 103 %

folate: 2 %

calcium: 8 %

iron: 5 %

magnesium: 14 %

potassium: 14 %

sodium: 7 %

thiamin: 10 %

calories from fat:

*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.

Reviews for: Photos of Healthier Easy Baked Tilapia

1 of 55

All Reviews

Love2CookMommy

05/16/2012

Helpful

(60)

KateDee

06/05/2012

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.:-)

Helpful

(31)

betbri2

05/17/2012

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

Helpful

(30)

Noel

04/16/2014

Helpful

(18)

Sara Roach

04/22/2013

Helpful

(6)

Amber

11/20/2012

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

Helpful

(5)

TiFB

06/12/2012

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

Helpful

(4)

Angela

08/04/2013

Helpful

(4)

Starr

03/22/2013

I dont eat fish since Im allergic but my husband loves fish and I made this for him last night. and he loved it.. definitley something I will make often for him

Helpful

(3)

morgangary