Italian Tilapia

Italian Tilapia Baked is a deliciously light and flavorful dish where the tender tilapia fillets are perfectly seasoned with a blend of Italian herbs, garlic, and a touch of zesty lemon, then baked to golden perfection. The delicate fish pairs wonderfully with a side of roasted vegetables or a fresh salad.

Why You’ll Love This Recipe

  • Healthy and Nutritious: Tilapia is a lean, protein-rich fish that’s low in calories.
  • Bursting with Flavor: The Italian seasoning blend paired with fresh ingredients creates a perfect harmony of taste.
  • Quick and Easy: This dish is ready in under 30 minutes, making it ideal for any day of the week.
  • Customizable: With simple variations, you can make this recipe your own.
Easy Italian Tilapia

Tips and Tricks for Perfect Italian Tilapia

  • Choose Fresh Tilapia: Look for firm, moist fillets with no fishy odor for the best results.
  • Dry Your Fillets: Patting tilapia dry with paper towels before seasoning ensures a better sear and enhances flavor absorption.
  • Don’t Overcook: Tilapia cooks quickly; overcooking can lead to dry, rubbery texture. Aim for 3–4 minutes per side on medium heat.
  • Use Quality Olive Oil: Extra virgin olive oil adds depth and richness to the dish.
  • Enhance the Sauce: Deglaze the pan with white wine for a more complex flavor.

Variations to Try

  • Parmesan-Crusted Italian Tilapia: Coat fillets in a mix of breadcrumbs and grated Parmesan before cooking for a crispy crust.
  • Creamy Italian Tilapia: Add a splash of heavy cream to the tomato mixture for a rich, velvety sauce.
  • Italian Tilapia Bake: Arrange fillets in a baking dish, top with the tomato mixture, and bake at 375°F (190°C) for 15–20 minutes.
Italian Tilapia

How to Serve Italian Tilapia

  • With Pasta: Pair with spaghetti, linguine, or penne for a satisfying meal.
  • Over Rice: Serve atop a bed of steamed white or brown rice to soak up the delicious sauce.
  • With Vegetables: Complement with roasted zucchini, asparagus, or a simple side salad.
  • Crusty Bread: Use warm, crusty bread to mop up every drop of the flavorful sauce.

How to Store Italian Tilapia

  • Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 3 days.
  • Reheat: Warm gently in a skillet over low heat or microwave in short intervals to avoid overcooking.
  • Freeze: Place cooked fillets and sauce in a freezer-safe container and freeze for up to 1 month. Thaw overnight in the refrigerator before reheating.
Easy Baked Italian Tilapia

Recipe FAQs

Can I use frozen tilapia?

Yes! Thaw the fillets in the refrigerator overnight or use the quick-thaw method by placing them in a sealed bag under cold running water.

Is this recipe gluten-free?

Absolutely! All ingredients in this recipe are naturally gluten-free. Double-check labels on spices and canned goods to be sure.

What can I use instead of tilapia?

You can substitute tilapia with other mild, flaky fish like cod, haddock, or sole.

Can I make this dish spicy?

Certainly! Increase the red pepper flakes or add a pinch of cayenne for a fiery kick.

How can I make this recipe dairy-free?

The recipe is naturally dairy-free. If adding Parmesan or cream for a variation, simply omit these ingredients.

Yield: 4

Italian Tilapia

Easy Italian Tilapia

Italian Tilapia Baked is a deliciously light and flavorful dish where the tender tilapia fillets are perfectly seasoned with a blend of Italian herbs, garlic, and a touch of zesty lemon, then baked to golden perfection. The delicate fish pairs wonderfully with a side of roasted vegetables or a fresh salad.

Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes

Ingredients

  • 4 tilapia fillets (6 oz each)
  • 1/4 tsp pepper
  • 1 can (14.5 oz) diced tomatoes with basil, oregano, and garlic, drained
  • 1 large onion, halved and thinly sliced
  • 1 medium green bell pepper, julienned
  • 1/4 cup shredded Parmesan cheese

Instructions

  1. Preheat your oven to 350°F. Lightly coat a 13x9-inch baking dish with cooking spray.
  2. Arrange the tilapia fillets in the dish and season with pepper.
  3. Spoon the seasoned diced tomatoes over the fillets. Layer with sliced onions and julienned green pepper for a burst of freshness.
  4. Cover the dish with foil and bake for 30 minutes.
  5. Remove the foil, sprinkle Parmesan over the top, and bake uncovered for another 10–15 minutes, or until the fish flakes easily with a fork.

Nutrition Information

Yield

4

Serving Size

1

Amount Per Serving Calories 268Total Fat 6gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 3gCholesterol 101mgSodium 183mgCarbohydrates 7gFiber 1gSugar 3gProtein 47g

Easy Shrimp Recipes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.

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Final Thoughts

Italian Tilapia is a testament to the beauty of simple ingredients coming together to create a dish that’s both elegant and approachable. Whether you’re cooking for a weeknight meal or entertaining guests, this recipe is sure to impress.

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Soumyadip Chatterjee
Founder of easyshrimprecipes.com
Hi, this is Soumyadip, creator of easyshrimprecipes.com. I love cooking and sharing new tasty recipes to the entire world. So what are you waiting for, join me on a delicious journey.

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