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 9×13 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.

Did you know that eating fish at least twice a week has heart health benefits? Check out this article to learn more!

Nutrition facts

Serves 4

calories: 174

calories from fat: 37

total fat: 4.1g

saturated fat: 1.6g

trans fat: 0.0g

cholesterol: 75mg

sodium: 569mg

potassium: 509mg

total carbohydrates: 1.7g

dietary fiber: 0.6g

protein: 33.2g

Photograph by Kelly Dabel. All rights reserved. Used with permission.
Disclaimer: cannot guarantee a recipe that has been scaled to make a different number of servings from the original.