Baked Tilapia with lemon, garlic, and herbs

Baked Tilapia with lemon, garlic, and herbs recipe videos

Baked Tilapia with lemon, garlic, and herbs is a light, flavorful dish where mild white fish fillets are seasoned and oven-cooked. The typical ingredients include tilapia, fresh lemon juice and zest, minced garlic, and a blend of herbs like parsley, dill, or oregano, often with a touch of olive oil. This preparation is popular in many coastal and home kitchens worldwide, particularly in regions where tilapia is a common aquaculture fish.

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🍽️ Nutrition at a glance

This dish is high in protein and low in carbohydrates, with a moderate amount of healthy fats depending on the oil used. It provides a good source of lean protein, vitamin B12, selenium, and omega-3 fatty acids, with a rough calorie ballpark of 180-250 calories per serving (without sides).

Nutrition breakdown

Calories	210 kcal
Protein	34 g
Carbs	2 g
Fat	7 g
Fiber	0.5 g
Sugar	0.5 g
Sodium	350 mg
Potassium	450 mg
Phosphorus	250 mg
Selenium	65 mcg
Vitamin B12	2.5 mcg
Niacin (B3)	8 mg
Vitamin D	5 mcg
Magnesium	35 mg
Omega-3 (EPA+DHA)	0.5 g

Per 1 fillet (170 g) · estimated, varies by recipe

💡 What's interesting

Culturally, tilapia is one of the most widely farmed fish globally, making this an accessible and affordable weeknight meal in many countries. Nutritionally, the lemon and herb preparation enhances the absorption of iron from the fish and adds antioxidants without significant calories.