Healthy Tilapia Recipe

Do you want a simple, quick and relatively healthy tilapia dinner? Try this healthy baked lemon butter tilapia I made in under 30 minutes. I used the frozen tilapia from Trader Joe’s and thawed in the fridge the night before. I always recommend choosing organic and wild caught when possible. This dish is gluten free and keto friendly.

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healthy tilapia recipe

Tilapia is among the many kinds of fish being consumed by people from all over the world. In the US, tilapia is mostly found in Idaho and in the south, particularly in Texas and Florida. However, most of the tilapia being consumed in the US are imported from Indonesia, China, and Taiwan.

Is Baked Tilapia Healthy?

When it comes to health and wellness, the food that we cook and eat makes a huge impact. Since baking vegetables, meat, and fish is better than deep frying them, it can be assumed that something baked is a healthier choice.  When compared to fried tilapia, baked tilapia is healthier because the process of baking it does not involve the use of significant amounts of cooking oil. However, baked tilapia in itself might not be a very healthy meal alone.  Even though tilapia is an excellent source of nutrients and protein, this fish can contain high amounts of omega-6 fatty acids. In excess, omega-6 can cause inflammation and other harms to the body.  

Is Cod or Tilapia Better For You?

Did you know that there are fish which are advised not to be eaten regularly or at all? According to Global Seafoods North America, there are three fish that should never be eaten: Tilapia, Atlantic Cod Fish, and Flounder.  Tilapia is advised not to be eaten because it contains unhealthy omega-6 fatty acids, mercury, antimicrobials, antibiotics, and carcinogenic chemicals.  Meanwhile, the cod is not recommended to be consumed because it is close to being extinct and it also contains mercury.  So, is cod or tilapia better for you? The answer is possibly no. There are a lot of other healthier fish which can be eaten such as salmon, sardines, mackerel, trout, herring, and more.

Is Tilapia a Clean or Dirty Fish?

In order to eat healthy and feel great, we should always choose to eat clean and healthy foods. Unfortunately, tilapia is not considered a clean fish. Why?  The farming practices of tilapia are alarming. It is found that tilapia could be polluted with and could then contain harmful chemicals. Moreover, the US FDA also reported that the tilapia being farmed in China are fed with livestock animal feces, which is very unsanitary and dangerous for the health.  Still, if you will be consuming tilapia occasionally, the safest way to do it is to shop from farms in the US, the Netherlands, or Canada.  Afterwards, try to cook the fish using a healthy tilapia recipe that does not involve huge amounts of cooking oil, salt, or other unhealthy ingredients.

Ingredients for Baked Tilapia

healthy tilapia recipe

2 Fillets Tilapia

1/2 Fresh Lemon

1/2 Stick Unsalted Butter

Dash Pepper

Kitchen Gadgets I Use and Recommend

I love this Emile Henry baking dish and I’ve had mine for awhile. They don’t make the same exact one that I have anymore. The food does not stick to it and I never use cooking spray. Made in France since 1850 of all natural materials. High-fired Burgundy clay using Emile Henry’s HR ceramic. Heat retention. Burgundy Clay has superior even-heat diffusion and heat retention properties; it keeps food hot on the table longer. Easy to clean and dishwasher safe.

Emile Henry Ramekin Set

healthy tilapia recipe

Emile Henry Oval Baking Dish

Step by Step Directions for Baked Tilapia

 

healthy tilapia recipe

Wash Fish and Place in Baking Dish

Add Butter Pats to Top of Fish

Sprinkle Pepper

Squeeze Lemon

Bake for 20 Minutes at 375

healthy tilapia recipe

There is plenty of good and bad facts about fish from Thailand. My belief is anything in moderation is fine and not a huge worry.

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What’s Good to Serve with Tilapia?

This is such an easy recipe that can be served with fresh roasted cauliflower or cauliflower fried rice. I love baked potatoes so I added to my dinner to complete the meal. Other suggestions would be fresh garden salad, brussel sprouts, quinoa, simple oven roasted potatoes, or basmati rice.

healthy tilapia recipe

Nutritional Information and Facts

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Makes about 2 servings

Calories 291

I hope you enjoy this great healthy tilapia recipe. It’s so tasty and easy to make. Please leave a comment below with a photo.

 

oven baked fish recipes

Healthy Tilapia Recipe

Do you want a simple, quick and relatively healthy tilapia recipe for dinner? Try this healthy baked lemon butter tilapia I made in under 30 minutes. This is such an easy recipe that can be served with fresh roasted cauliflower or cauliflower fried rice. I love baked potatoes so I added to my dinner to complete the meal. Other suggestions would be fresh garden salad, brussel sprouts, quinoa, simple oven roasted potatoes, or basmati rice.
Prep Time 10 mins
Cook Time 20 mins
Total Time 12 mins
Course Main Course
Cuisine American
Servings 2
Calories 291 kcal

Equipment

  • Emile Henry Ramekin Set
  • Emile Henry Oval Baking Dish

Ingredients
  

  • 2 fillets Tilapia
  • 1/2 Fresh Lemon
  • 1/2 Stick Unsalted Butter
  • Dash Black Pepper

Instructions
 

  • Wash Fish and Place in Baking Dish
  • Add Butter Pats to Top of Fish
  • Sprinkle Pepper
  • Squeeze Lemon
  • Bake for 20 Minutes at 375

Video

Notes

Served with fresh roasted cauliflower or cauliflower fried rice.
Try serving with fresh garden salad, brussel sprouts, quinoa, simple oven roasted potatoes, or basmati rice.
Try seasoning with garlic, citrusy garlic, or parsley

 

healthy tilapia recipe

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9 thoughts on “Healthy Tilapia Recipe”

  1. I haven’t tried this recipe but it sounds very good. We eat tilapia frequently but I will really take notice of where it’s from next time I buy it. It sounds like some places are just mass producing the fish without any regard to the health of people. Good article. Thanks!

    Reply
  2. Hey,

    This sounds like a very delicious recipe, but most of all it sounds very healthy. This could be one that I add to my diet (I am trying to keep it healthy at the minute). My brother is a huge health nut at the minute too and he loves fish. So, I think this could be a great recipe for him too. I will share this with him and see what he thinks.

    Thank you for sharing and keep up the great work.

    All the best,

    Tom

    Reply
  3. This looks like a great recipe! I’ve never had tilapia before, but I’m trying to add more fish into my diet. Is there another fish that you’d compare this to in terms of taste or texture? Thank you for sharing this!

    Reply
    • Hi Dereck! Thanks for stopping by and you should definitely try tilapia. Be sure it comes from a good reputable source. I would compare it to MahiMahi but it is generally thinner. Let me know if you try it.

      Reply
  4. I am always for healthy stuff because its the best and safest way to do almost everything.
    I like well seasoned and well tilapia a lot because it brings out the real taste and i love it. This recipe is easy and simple and that is one thing i like about it. I am definitely trying this recipe when I next buy some tilapia. I will definitely give you feedback when i do.

    I also like the fact that tilapia can be served with a lot of things to suit your preference and can even be eaten alone with no side dish.

    Great article and thank you for sharing this recipe.

    Cheers

    Reply

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