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Baked Tilapia

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Baked tilapia is a very affordable dish and it can be ready within 30 minutes, of which just 10 minutes are used for preparation. The rest of the time the tilapia recipe is cooking in the oven. This recipe requires 4 – 4 ounce tilapia fillets and is enough for 4 servings.

Note! This recipe is not only suitable for making baked tilapia; you can use it to prepare almost any type of baked fish fillets as long as the fish is mild in flavour and firm-fleshed. You can bake haddock, cod or sole this way.

Just keep in mind that the baking time needs to be adjusted for the thickness of the fish. Sole is very thin, while haddock and cod are thicker. Tilapia is in the middle, similar to cod fish.

This recipe for baked fish is a perfect diabetic recipe but also suits low carb diets and gluten free recipes.

baked tilapia

Baked Tilapia

Baked tilapia is a very affordable dish and it can be ready within 30 minutes. It's a light and easy dinner recipe.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Cuisine American
Servings 4 Servings
Calories 253 kcal


  • 1/4 cup olive oil, preferably extra virgin olive oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1/2 teaspoon oregano, dried
  • 1 teaspoon garlic powder
  • 4 tablespoons tomato paste
  • 4 - 4 ounce tilapia fillets
  • 1 red bell pepper
  • 1 onion, large
  • 1/2 cup green olives, sliced (optional)
  • 4 tablespoons butter


  • Start by preheating the oven to 175°C/350°F.
  • Prepare a medium sized baking dish by coating its bottom with a few tablespoons of the olive oil.
  • Pour the rest of the olive oil into a small bowl and mix it with the salt, pepper, oregano, garlic and tomato paste. Place the tilapia fillets in the baking dish. The skin side should be up. Use a spatula to gently spread the mix from the bowl over the fillets. A large part of the paste should be used to cover the centers of the fillets.
  • Slice one red or green pepper into thin slices. Slice one large onion into slices. Place the bell pepper and the onion slices around the tilapia fillets.
  • Place the baking dish in the oven and bake for 15 minutes. The baked tilapia is finished when you can easily flake it using a fork.
  • Remove the tilapia pan from the oven and place 1 tablespoon of butter on top of each fillet. Set the oven to broil and broil the tilapia for 5-7 minutes. The butter should be fully melted and just turning slightly brown when you remove the dish from the oven.


Calories: 253kcalCarbohydrates: 10gProtein: 14gFat: 19gSaturated Fat: 3gCholesterol: 30mgSodium: 602mgPotassium: 480mgFiber: 3gSugar: 5gVitamin A: 1279IUVitamin C: 44mgCalcium: 52mgIron: 1mg
Tried this recipe?Let us know how it was!

Serves 4.


  • As it says above, feel free to replace the tilapia fillets with a mild flavored white fish of your choice. Cod or haddock would be great too.
  • The recipe states to use green or red bell peppers, but I love the look of multi colored peppers, so I would do 1/2 green pepper and 1/2 red pepper. Or color it up even more with multicolored peppers like yellow, orange or purple. It would look amazing.

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