Name: Oven Baked Halved Tilapia: A Delicious and Healthy Weeknight Meal
Prep time: 5 min
Cook time: 12 min
Total time: 17 min
Yield: 4 servings
Cuisine: International
Ingredients: 4 tilapia fillets, halved lengthwise; 2 tablespoons olive oil; 2 teaspoons garlic powder; 1 teaspoon paprika; 1 teaspoon dried oregano; 1/2 teaspoon salt; 1/4 teaspoon black pepper; Lemon wedges, for serving

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Oven baked halved tilapia is a weeknight dinner that’s both delicious and healthy. This simple recipe delivers a flaky, tender fish with a crispy exterior, all while keeping the cooking time to a minimum. Whether you’re looking for a quick and easy meal or a nutritious option for your family, this oven-baked tilapia is sure to become a new go-to in your kitchen.

💝 The Magic Behind This Dish

What makes this oven-baked halved tilapia recipe so special is the way the fish cooks to perfection in the oven. By cutting the filets in half, you create a larger surface area that allows the heat to penetrate evenly, resulting in a dish that’s consistently cooked through. The combination of a hot oven and the natural oils in the fish create a delightful caramelization on the exterior, while the interior remains moist and flavorful.

Another key advantage of this recipe is its accessibility. Tilapia is a widely available, affordable fish that’s easy to find in most grocery stores. Plus, the simple seasoning and baking method means you can have a nutritious dinner on the table in under 30 minutes, making it an ideal choice for busy weeknights.

Ingredients

4 tilapia fillets, halved lengthwise
2 tablespoons olive oil
2 teaspoons garlic powder
1 teaspoon paprika
1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
Lemon wedges, for serving

The beauty of this oven baked halved tilapia recipe is that most ingredients are pantry or freezer staples. The combination of garlic, paprika, and oregano creates a delicious Mediterranean-inspired flavor profile that has made tilapia a perennially popular choice for busy home cooks.

Instructions

Step 1: Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or a silicone baking mat.
Step 2: Pat the tilapia fillets dry with paper towels and place them on the prepared baking sheet. Brush or drizzle the fillets with the olive oil, making sure to coat both sides evenly.
Step 3: In a small bowl, mix together the garlic powder, paprika, dried oregano, salt, and black pepper. Sprinkle the seasoning mixture evenly over the tilapia fillets, pressing it gently into the fish to adhere.
Step 4: Bake the tilapia in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork and the internal temperature reaches 145°F (63°C).
Step 5: Remove the baked tilapia from the oven and serve immediately with lemon wedges for squeezing over the top.

Timing Overview

• Prep time: 5 minutes
• Cook time: 12-15 minutes
• Total time: 17-20 minutes

Compared to traditional pan-fried tilapia, which can take up to 20 minutes to prepare, this oven-baked halved tilapia saves you 15% of your cooking time while delivering similar flavors.

Nutritional Information

Per serving (based on 4 servings):

• Calories: 184
• Protein: 31g
• Carbohydrates: 1g
• Fat: 7g
• Fiber: 0g
• Sodium: 379mg

These oven-baked halved tilapia fillets provide approximately 62% of your daily protein requirements and 16% of your daily vitamin B12 needs, making them not just delicious but nutritionally valuable as well.

🍃 Healthy Swaps & Substitutions

• Reduced-fat option: Use a non-stick cooking spray instead of olive oil to reduce the overall fat content.
• Lower-carb version: Omit the garlic powder and use a low-carb seasoning blend instead.
• Dairy-free adaptation: This recipe is naturally dairy-free, making it suitable for those with lactose intolerance or a dairy allergy.
• Added protein: Serve the baked tilapia with a side of quinoa, lentils, or chickpeas to boost the protein content of the meal.
• Boost vegetables: Roast some diced sweet potatoes, bell peppers, or zucchini alongside the tilapia for added nutrition and flavor.

These modifications can reduce calories by up to 15% or adapt the recipe for specific dietary needs without compromising the fundamental flavor profile of the oven-baked halved tilapia.

🍴 Perfect Pairings

• Serve warm with a fresh green salad or steamed broccoli for a complete and balanced meal.
• Pair the baked tilapia with a side of roasted potatoes or quinoa for a heartier, more filling option.
• Complement the dish with a light, crisp white wine or a refreshing lemon-infused water for a delightful flavor combination.

These pairings create a well-rounded and satisfying dining experience that highlights the natural flavors of the oven-baked halved tilapia.

❗ Critical Don’ts

• Overcrowding the baking sheet: Make sure to leave enough space between the tilapia fillets to allow for even cooking and browning. Overcrowding can lead to steaming instead of crisping.
• Undercooking the fish: Ensure the tilapia reaches an internal temperature of 145°F (63°C) to ensure it is cooked through and safe to consume.
• Overbaking the tilapia: Keep a close eye on the fish during the final minutes of cooking to prevent it from drying out or becoming tough.

Following these simple guidelines will help you achieve the perfect balance of moist, flaky interior and crisp, golden-brown exterior every time you make this oven-baked halved tilapia recipe.

❄️ Storage & Leftovers

These oven-baked halved tilapia fillets retain their quality remarkably well:

• Refrigeration: Cooked tilapia can be stored in an airtight container in the refrigerator for up to 3 days.
• Freezing unbaked: Prepare the seasoned tilapia fillets as directed, but instead of baking, place them in a single layer on a baking sheet and freeze until solid. Transfer the frozen fillets to an airtight container or resealable freezer bag and store for up to 3 months. Bake directly from frozen, adding 2-3 minutes to the cooking time.
• Freezing baked: Allow the baked tilapia to cool completely, then wrap each fillet individually in plastic wrap or aluminum foil. Place the wrapped fillets in an airtight container or resealable freezer bag and store for up to 2 months. To reheat, thaw in the refrigerator overnight and then bake at 350°F (175°C) for 10-15 minutes, or until heated through.

These storage methods ensure you can enjoy the delicious flavor and texture of oven-baked halved tilapia even on the busiest of weeknights.

❓ FAQs

How far in advance can I prepare the tilapia?

You can prepare the seasoned tilapia fillets up to 24 hours in advance and keep them refrigerated until ready to bake. This makes for a quick and easy dinner on busy weeknights.

Can I use other types of fish besides tilapia?

Absolutely! This baking method works well with a variety of white fish, such as cod, halibut, or even salmon. Adjust the cooking time as needed, as different fish may have varying thicknesses.

Is this recipe suitable for a low-carb or keto diet?

Yes, the oven-baked halved tilapia is naturally low in carbs, making it an excellent choice for those following a low-carb or keto lifestyle. Just be sure to omit the garlic powder and use a low-carb seasoning blend instead.

What should I do if the tilapia is not flaking easily?

If the tilapia is not flaking apart easily with a fork, it may need a few more minutes in the oven. Continue baking in 2-3 minute increments until the fish reaches the desired level of doneness. Avoid overcooking, as this can lead to a dry, tough texture.

Can I add any extra seasonings or herbs to the recipe?

Absolutely! Feel free to experiment with your favorite herbs and spices. Some tasty additions could include lemon zest, dill, chili powder, or a sprinkle of Parmesan cheese.

🎉 Final Thoughts

These oven-baked halved tilapia fillets represent the perfect balance of convenience, flavor, and nutrition. Whether you’re serving them as a weeknight family dinner or a elegant date night meal, they’re sure to impress with their flaky texture and Mediterranean-inspired seasoning. The versatility of this recipe allows for countless variations to suit your taste preferences and dietary needs.

With simple ingredients and straightforward preparation, these oven-baked tilapia fillets demonstrate that sophisticated flavors don’t require complicated techniques – just quality ingredients and a little bit of care in the baking process. So why not give this delicious and healthy recipe a try tonight? Your taste buds (and your busy schedule) are sure to thank you.