Ever have one of those days where you just need dinner to be uncomplicated but still, you know, delicious? That’s where this quick one-pan tilapia with veggies comes in—think of it as the culinary equivalent of your favorite pair of worn-in sneakers. With the chaos of life (and the recent frenzy over pumpkin spice everything), this dish is like a calming whisper that says, “Relax, I’ve got dinner covered.
Steps
- Preheat your oven to 400°F. Season each tilapia fillet with salt, pepper, paprika, thyme, and oregano, then arrange them in a 9×13 baking dish.
- In a mixing bowl, combine melted butter, minced garlic, lemon juice, and lemon zest. Pour this mixture evenly over the seasoned tilapia fillets.
- Bake the tilapia in the oven for 10 to 12 minutes, or until the fish is flaky and tender when tested with a fork.
- Before serving, garnish the baked tilapia with red pepper flakes, chopped parsley, and lemon slices. Enjoy your meal!
Ingredients
- 4 medium-sized tilapia fillets
- Salt, to taste
- Freshly ground black pepper, to taste
- ½ teaspoon ground paprika
- ½ teaspoon dried thyme
- ½ teaspoon dried oregano
- 4 tablespoons butter, melted
- 4 cloves fresh garlic, minced
- 2 tablespoons fresh lemon juice
- ¼ teaspoon lemon zest
- 1 lemon, sliced into rounds, for garnish
- Red pepper flakes, for garnish
- Fresh parsley, chopped, for garnish
Nutritional Values
Calories: 1116kcal | Carbohydrates: 16g | Protein: 140g | Fat: 56g | Saturated Fat: 32g | Cholesterol: 460mg | Sodium: 760mg | Potassium: 2252mg | Fiber: 4g | Sugar: 4g | Vitamin A: 1892IU | Vitamin C: 72mg | Calcium: 148mg | Iron: 4mg
FAQ
- Is it better to use fresh or frozen tilapia for baking?
- If you have access to tilapia that has been freshly caught and sold within 48 hours, that’s ideal for quality. However, frozen tilapia is usually processed and frozen shortly after being caught, making it a reliable choice that can be just as good, if not better, than fresh fish at the counter.
- How can I tell when the tilapia is finished baking?
- Tilapia cooks quickly, so check it after 10 minutes in the oven. It’s done when the fillets easily flake with a fork but aren’t dry. If using a meat thermometer, ensure the internal temperature reaches 145°F.
- Is tilapia a healthy option for meals?
- Yes, tilapia is considered healthy, especially when properly farmed. It is rich in Omega-3 fatty acids and a good source of protein. Always check the reputation and standards of the fish source to ensure quality.
- How should I store and reheat leftover baked tilapia?
- Store cooled leftovers in an airtight container in the refrigerator for up to three days. To freeze, place fillets in a single layer on a baking sheet until solid, then transfer to freezer bags for up to three weeks. To reheat, thaw if frozen and bake at 350°F for 8-10 minutes, although the texture may be slightly less moist.
- What are some good side dishes to serve with baked tilapia?
- Baked tilapia pairs well with crispy smashed potatoes and a green salad. Alternatively, bake vegetables and potatoes together in parchment for a complete meal. For dessert, try creamy chocolate mousse or traditional baklava.
Tips
- Check for Doneness Early: Since tilapia cooks quickly, start checking for doneness at the 10-minute mark, especially if your oven runs hot. The fish is ready when it flakes easily with a fork but is not dry.
- Use a Meat Thermometer: To ensure perfectly cooked fillets, use a meat thermometer. Insert it into the thickest part of the fish; it should read 145°F when done.
- Garnish for Extra Flavor: After baking, enhance the dish by garnishing with red pepper flakes, chopped parsley, and fresh lemon slices for a burst of color and flavor.
- Proper Storage and Reheating: For leftovers, store cooled fillets in an airtight container in the fridge for up to three days. When ready to reheat, thaw if frozen, then warm in a 350°F oven, covered with foil, for 8-10 minutes to avoid drying out.
Equipment
- 9×13 Baking Dish – This specific size of baking dish may not be available in all kitchens.
- Meat Thermometer – Useful for checking the internal temperature of the fish to ensure it’s cooked properly.
