Baked Tilapia with Lemon and Herbs

Baked Tilapia with Lemon and Herbs recipe videos

Baked Tilapia with Lemon and Herbs is a light, flavorful dish featuring mild white tilapia fillets seasoned with fresh herbs like parsley, dill, or thyme, brightened with lemon juice and zest, then baked to flaky perfection. It's a simple, healthy preparation popular in many cuisines, particularly in American, Mediterranean, and tropical coastal cooking, where fresh fish is readily available.

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🍽️ Nutrition at a glance

This dish is high in protein and low in carbohydrates and fat, making it a lean, nutrient-dense meal. A typical serving provides a good source of omega-3 fatty acids, selenium, and B vitamins, with a calorie count roughly between 200-300 calories, depending on the exact portion and any added fats.

Nutrition breakdown

Calories	210 kcal
Protein	34 g
Carbs	2 g
Fat	7 g
Fiber	0.5 g
Sugar	0.5 g
Sodium	380 mg
Potassium	450 mg
Phosphorus	300 mg
Selenium	65 mcg
Vitamin B12	2.5 mcg
Niacin (B3)	8 mg
Vitamin D	5 mcg
Magnesium	35 mg
Vitamin B6	0.4 mg

Per 1 fillet (150 g) · estimated, varies by recipe

💡 What's interesting

Tilapia is one of the most widely farmed and consumed fish globally, prized for its mild taste and affordability, which has made it a staple in many home kitchens. Nutritionally, it's a great example of how simple, whole-food cooking with herbs and citrus can enhance flavor without relying on heavy sauces, supporting heart-healthy eating patterns.