baked tilapia
Healthy Living

Easy Tilapia Recipe: How to Bake Fish

Feb 19 2021

Short on time but looking for a nutritious meal during Lent? Our baked tilapia recipe has you covered.

Fish is well-known for its array of benefits. In addition to being a lean source of protein, its omega-3 fatty acids help with everything from heart health to better skin.

The one problem? People are often confused about how to prepare fish. We’re taking the guesswork out of that with this simple tilapia recipe.

Simple Tilapia Recipe: How to Bake Fish

  1. Place each filet of fish on a piece of aluminum foil. If you prefer salmon, you can swap that out in place of the tilapia.
  2. Drizzle a hint of olive oil on each piece of fish. If you are using tilapia, add a squeeze of lemon juice and fresh ground pepper. For salmon, use slices of lemon and sprigs of rosemary instead.
  3. Begin to wrap the aluminum foil around the fish, creating a tent-like shape that leaves room for air to circulate, but is sealed at the edges.
  4. Place your aluminum foil tents on a baking sheet. Bake for 20 minutes at 400 degrees.

Once finished, you should be able to easily cut your fish with a fork. To complete this heart-healthy meal, serve with a side of asparagus, or your green vegetable of choice. For an extra crunch, we recommend simple kale chips.

Have you tried preparing salmon or tilapia with this simple technique? What toppings did you use? Let us know your thoughts and suggestions in the comments!

Learn more about the nutrition services we offer at Mercy Health.

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Robin Hansen

Been doing very similar for years-is terrific with a side of fruit type salsa-diced mango or peach or nectarine with onion, any color pepper, and tomato— make your own combo.
November 17th, 2017 | 8:33pm

Mercy Health

What a great idea; thanks for sharing, Robin!
November 21st, 2017 | 10:22am


Your video and the directions to make this recipe were extremely easy to follow. My tilapia also turned out absolutely perfect!
March 26th, 2021 | 9:16am

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