Whole Baked Tilapia
Elevate your seafood dinner game with this Whole Baked Tilapia recipe, a feast for both the eyes and the palate. Featuring tender, flaky fish infused with the vibrant flavors of fresh herbs, garlic, zesty lemon, and a touch of paprika, this dish is as delicious as it is healthy. The whole tilapia is prepped with diagonal slits to ensure even seasoning and stuffed with aromatic ingredients for maximum flavor. Roasted alongside a medley of colorful vegetables like cherry tomatoes, zucchini, and red onion, this one-pan meal is simple to prepare yet stunning to serve. Perfectly baked in just 30 minutes, this recipe is ideal for busy weeknights or an elegant dinner party. Garnish with fresh parsley and lemon wedges for a beautiful finishing touch, and pair with rice or crusty bread for a complete, satisfying meal.
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Recipe Information
Ingredients
- 2 fish (about 1-1.5 lbs each) whole tilapia
- 3 tablespoons olive oil
- 2 pieces lemon
- 4 cloves garlic cloves
- 2 tablespoons fresh parsley
- 1 tablespoon fresh thyme
- 1.5 teaspoons salt
- 1 teaspoon black pepper
- 1 teaspoon paprika
- 0.5 teaspoon red chili flakes (optional)
- 2 cups vegetables for roasting (e.g., cherry tomatoes, zucchini, and red onion)
Instructions
Preheat your oven to 400°F (200°C). Line a large baking sheet or roasting pan with parchment paper or foil for easy cleanup.
Rinse the whole tilapia under cold water and pat them dry with paper towels. Make 3-4 diagonal slits on each side of the fish, about 1/4 inch deep, to allow the seasoning to penetrate and cook evenly.
In a small bowl, mix together olive oil, juice from 1 lemon, crushed garlic cloves, freshly chopped parsley, thyme, salt, black pepper, paprika, and red chili flakes (if using).
Brush the seasoning mixture all over the tilapia, making sure to coat the inside of the fish cavity and the slits. Stuff the cavity of each fish with lemon slices and extra parsley sprigs if desired.
Arrange the fish on the prepared baking sheet. Scatter your chosen vegetables (e.g., cherry tomatoes, zucchini slices, and red onion wedges) around the fish. Drizzle the vegetables with a little olive oil and sprinkle with salt and pepper.
Place the baking sheet in the preheated oven and bake for 25-30 minutes, or until the flesh of the fish flakes easily with a fork, and the internal temperature reaches 145°F (63°C).
Garnish with additional parsley and lemon wedges before serving. Serve warm with roasted vegetables and optional side dishes like rice or crusty bread.
Nutrition Facts
Calories |
525 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.3 g | 24% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 163 mg | 54% | |
| Sodium | 904 mg | 39% | |
| Total Carbohydrate | 15.9 g | 6% | |
| Dietary Fiber | 4.3 g | 16% | |
| Total Sugars | 6.8 g | ||
| Protein | 76.7 g | 153% | |
| Vitamin D | 8.8 mcg | 44% | |
| Calcium | 81 mg | 6% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 1573 mg | 33% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
