Baked Tilapia with Lemon-Herb Crust
Baked Tilapia with Lemon-Herb Crust is a light, flavorful fish dish featuring tender tilapia fillets coated in a zesty mixture of fresh herbs, lemon zest, and often a crunchy element like breadcrumbs or panko. This preparation method is popular in many coastal and Mediterranean-inspired cuisines, emphasizing fresh, simple ingredients to enhance the mild flavor of the fish.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carbohydrate meal, providing a good source of lean protein and essential nutrients like selenium and vitamin B12. A typical serving contains approximately 250-300 calories, with most calories coming from protein and a small amount of healthy fats from the crust and any added oil.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 34 g |
| Carbs | 8 g |
| Fat | 12 g |
| Fiber | 1 g |
| Sugar | 1 g |
| Sodium | 350 mg |
| Selenium | 45 mcg |
| Vitamin B12 | 2.4 mcg |
| Phosphorus | 280 mg |
| Niacin (B3) | 8 mg |
| Potassium | 450 mg |
| Vitamin D | 3 mcg |
| Magnesium | 35 mg |
| Vitamin B6 | 0.5 mg |
Per 1 fillet (120 g) · estimated, varies by recipe
💡 What's interesting
Tilapia is one of the most widely farmed fish globally, making this dish an accessible and sustainable protein choice for many home cooks. The lemon-herb crust not only adds bright flavor but also helps keep the fish moist during baking, a technique that highlights the fish's natural mildness without overpowering it.
