Baked Tilapia with Lemon

Baked Tilapia with Lemon

This white flaky fish pairs perfectly with bright lemon and herbs and is a great source of protein.


  • 4 Tilapia fillets (4-6oz each)
  • 1/4 tsp garlic powder
  • 1/2 tsp dried Italian Seasoning
  • 1/2 tsp smoked paprika
  • 1/8 tsp salt
  • 1/8 tsp black pepper
  • 1 lemon, sliced into rounds
  • cooking spray



  1. Preheat oven to 375 degrees.
  2. Spray a 9x13 inch glass baking dish with cooking spray and lay tilapia fillets in the baking dish.
  3. In a small dish combine garlic powder, Italian seasoning, smoked paprika, salt and pepper and stir to combine.
  4. Lay 1-2 lemon slices on each fillet and sprinkle seasoning mixture on top of fish fillets (you may have leftover seasoning mixture)
  5. Bake at 375 degrees for 20-30 minutes until fish is white and flaky and no longer opaque.
  6. Serve hot with steamed broccoli and wild rice.

Note: You may use any mild white fish for this recipe.
*Wild rice or brown rice has about 15 grams of carbohydrate per 1/3 cup.

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Nutrition facts

Serves 4

  • calories: 174
  • calories from fat: 37
  • cholesterol: 75mg
  • dietary fiber: 0.6g
  • potassium: 509mg
  • protein: 33.2g
  • saturated fat: 1.6g
  • sodium: 569mg
  • total carbohydrates: 1.7g
  • total fat: 4.1g
  • trans fat: 0.0g
Photograph by Kelly Dabel. All rights reserved. Used with permission.

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