Healthier Easy Baked Tilapia

4.7
(70)
55 Reviews
42 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.

Submitted by Anonymous
Updated on June 30, 2019
Tested by
Allrecipes Test Kitchen
Tested by Allrecipes Test Kitchen
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Prep Time:
5 mins
Cook Time:
30 mins
Total Time:
35 mins
Servings:
4
Yield:
4 servings
Jump to Nutrition Facts

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

Directions

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

  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.

  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
4g Fat
8g Carbs
25g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 172
% Daily Value *
Total Fat 4g 5%
Saturated Fat 2g 8%
Cholesterol 47mg 16%
Sodium 186mg 8%
Total Carbohydrate 8g 3%
Dietary Fiber 3g 10%
Protein 25g 50%
Vitamin C 62mg 68%
Calcium 83mg 6%
Iron 1mg 5%
Potassium 510mg 11%

* 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.

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