Heat Up Your Meals: 5 Baked Tilapia Recipes

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baked tilapia fish pepper
With cold weather approaching quickly, it’s almost the time of year where our ovens go into overdrive. To get you prepped for this winter season, we’ve rounded up some of the best baked Tilapia meals to keep you full and toasty through the cold, dark days. While these recipes vary in level of difficulty, they don’t require being hunched over the stove for hours. Bring your family together with any one of these delicious, hearty dishes and enjoy a winter spent together.

Baked Parmesan Tilapia

Taken from Food.com, Baked Parmesan Tilapia is a flavorful, healthy spin on a family favourite. With the perfect amount of heat and crunch, this meal is guaranteed to leave you satisfied at the end of a long day. Just add a side of steamed veggies and you have a well-rounded meal.

Ingredients:

  • 2lbs Tilapia fillets

  • 2 eggs, beaten

  • 1/3 cup low-fat mayonnaise

  • 1 teaspoon lemon juice

  • 1 cup breadcrumbs

  • 2/3-3/4 cup grated fresh parmesan cheese

  • 1 teaspoon oregano

  • 1/2 teaspoon paprika

  • 1/2 teaspoon garlic powder

  • 1/4 teaspoon pepper

  • 1/2 teaspoon thyme

  • 1 tablespoon parsley

Instructions:

  1. Preheat your oven to 400 degrees and spray baking pan (or pans depending on size) with cooking spray.

  2. Beat eggs and place in a shallow dish along with lemon juice and mayo. Stir until they’re combined.

  3. In a different dish, add breadcrumbs, parmesan cheese and the herbs and spices. Mix together.

  4. Dip the fillets in the wet mixture then coat each side of the fillet with the dry mixture.

  5. Place in the baking pan(s) and bake uncovered for 20-30 minutes. The fillets should be opaque and flaky.

Bobby’s Baked Tilapia

This Food Network meal features Tilapia with a side of buttery goodness that will surely satisfy even the pickiest of eaters (even if they don’t like seafood!). The mild taste of Tilapia is accompanied by lime zest and pepper, making it a light meal that still leaves you feeling full. It’s a great recipe for the holidays, especially after Thanksgiving or Christmas when you need a break from richness. It’s also one of the easiest dishes you’ll ever make!

Ingredients:

  • Butter cooking spray

  • 4 (6 to 8-ounce) Tilapia fillets

  • Salt and freshly cracked black pepper

  • 1 lime, finely grated zest and juice

  • 2 tablespoons butter

Instructions:

  1. Preheat oven to 375 degrees.

  2. Spray a large, cast iron baking pan with nonstick butter spray.

  3. Rinse the fillets and pat dry.

  4. Season the fillets with lime juice and zest, cracked pepper and salt. Place the seasoned fillets in a pan then place a little bit of butter on each one.

  5. Put it in the oven and let it bake for 8-12 minutes.

Oven Roasted Lake Raised Tilapia with Winter Vegetables and Citrus Vinaigrette

oven roasyed tilapia citrus vinaigrette

This Regal Springs original recipe from Guy Lott makes for a great dinner idea when you’re looking for something a little more formal or romantic. With flavors that will have everyone at the table asking for the recipe, it’s a meal you should serve when you want to make a good impression. The citrus vinaigrette works perfectly with the mild Tilapia and roasted vegetables, all of which work together to make for a perfect, fresh fall meal.

Ingredients:

  • 4 lake raised Tilapia fillets

  • 1 lemon

  • 12 fingerling potatoes

  • 1 lime

  • 2 turnips

  • 1 orange

  • 8 peeled small carrots

  • 4 tablespoons extra virgin olive oil

  • 1 sweet onion

  • 1 teaspoon honey

  • 3 parsnips

  • Sea salt and fresh pepper

  • 2 cups washed baby spinach

Instructions:

  1. To make the vegetables: Peel the turnips, carrots, onion and parsnips. Cut all peeled vegetable to roughly the same size as a halved fingerling potato. Half all the potatoes. Place all vegetable on an oiled sheet pan and season with salt, pepper and extra virgin olive oil. Roast in a 375-degree oven for 25 minutes or until vegetables are fork tender.

  2. To make the dressing: Juice the lemon and lime. Peel the orange and segment, then add the juice from the pulp to the lemon and lime juice. In a metal mixing bowl add the honey, salt, pepper and 1 tablespoon citrus juice. Whisk together with a metal wire whisk then slowly drizzle 4 tablespoons of extra virgin olive oil. Make sure you fully emulsify the dressing.

  3. To cook the fish: Brush lake raised Tilapia fillets with extra virgin olive oil, salt and pepper on each side. Roast the fish in the oven on an oiled sheet pan for 20 minutes.

  4. To the plate: On 4 plates, place 1/4 of the roasted vegetables in the center of the plate. Then place the roasted Tilapia over the vegetables. Toss the spinach and orange in the dressing using tongs. Place a small amount of the salad beside the fish and vegetables. Keep in mind while cooking that the vegetables will take longer to cook than the fish. The fish will be best if timed to make sure it’s the last thing to come out of the oven.

Panko-Crusted Fish Sticks with Herb Dipping Sauce

This baked Tilapia recipe from Martha Stewart will win over children and adults alike! With just enough zest to spruce up the fish sticks and a sauce that’ll have the kids finishing every little bit of it, this is sure to be a winner in the kitchen. Versatile enough to serve with your favorite sides, you’ll be making these fish sticks a weeknight staple in no time.

Ingredients:

  • 1 large egg, lightly beaten

  • Coarse salt and ground pepper

  • 2 cups Panko

  • 1 tablespoon Old Bay Seasoning

  • 2 tablespoons olive oil

  • 1 1/2 pounds Tilapia fillets, cut into wide strips

  • 1/2 cup light mayonnaise

  • 1/4 cup fresh parsley, chopped

  • 1 tablespoon Dijon mustard

  • 1 tablespoon fresh lemon juice, plus lemon wedges for serving

  • 2 teaspoons prepared white horseradish

Instructions:

  1. Preheat oven to 475 degrees and place the racks on the top and bottom third of the oven.

  2. Cover two baking sheets with aluminum foil and set aside.

  3. In one bowl, make a wet mix by beating eggs and adding salt and pepper.

  4. In a separate bowl, mix together Panko, Old Bay and oil.

  5. Dip the Tilapia strips into the egg mixture and shake off any excess before dipping into the Panko mix.

  6. Make sure they are evenly coated and place on the baking sheets.

  7. Bake for 10-12 minutes.

  8. In a small dish, mix together mayonnaise, parsley, mustard, lemon juice and horseradish; season with salt and pepper to make the sauce.

  9. Serve with lemon wedges.

Tilapia Lasagna

Lasagna is a staple all year round, but something about the fall makes us crave a warm dish of baked pasta—maybe it’s that bubbly cheese topping. Thankfully, Regal Springs had a contest for the best Tilapia lasagna recipe and this one takes the cake (or cheese in this case)! It’s a savory, filling meal that will have you wanting seconds before you even take the first bite.

Ingredients:

  • 4 Regal Springs Tilapia filets

  • 1 package lasagna (no boil) noodles

  • 1 pound tomatoes, divided

  • 1/2 bunch fresh cilantro

  • 1 poblano pepper

  • 1 jalapeno pepper

  • 2 limes, juiced

  • 4-5 ounce fresh spinach

  • 2 onions, divided

  • 8 ounce ricotta cheese

  • 2 cups mozzarella cheese, grated

  • Salt, as desired

  • Pepper, as desired

  • Dash of cayenne pepper

  • 1 teaspoon cumin

  • 3-4 tablespoon olive oil

  • 1/4 teaspoon garlic powder

  • 1 to 1 1/2 tablespoon oregano

Instructions:

  1. Preheat oven at 325 degrees.

  2. Wash and dry tomatoes and place in a blender. Add cilantro, 1/2 an onion, shell of a jalapeno and poblano peppers (cut in half and remove seeds), lime juice from two limes (reserve a tablespoon or two for later), salt and pepper, one tablespoon of cumin, dash cayenne pepper and olive oil to the blender. Blend to form a chunky salsa and set aside.

  3. Use a large non-stick pan to saute Tilapia over medium heat for five minutes. Add reserved lime juice and garlic powder then set aside.

  4. Coat the bottom of a 13” x 9” baking dish with salsa then lay some of the lasagna noodles on top. Add more salsa then add Tilapia evenly and sprinkle with mozzarella. Lay more noodles, but in the opposite direction. Add a layer of ricotta cheese and spinach then top with one more layer of lasagna noodles. Top with salsa, cheese and drizzled olive oil.

  5. Cover with aluminum foil and place it in the oven. Cook for 45 minutes then let it sit for another 5-10 before serving.

Winter is coming, so crank on the oven and heat up your cooking with any of these five baked Tilapia recipes. When it comes to delicious, hearty and healthy dinner options, there’s no better fish to use in your dish.

Image Credits: Andrey Starostin / Shutterstock.com, Cookin-joFood NetworkRegal SpringsMartha StewartRomi