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Healthy Baked Tilapia Recipe

Updated on March 20, 2015

Healthy Baked Tilapia Recipe

How many times did you resort to fast food because you were in a hurry? What if I could give you a baked tilapia recipe that will need only ten minutes to cook? What if that baked tilapia recipe did not only taste good, but was good for you? Does this sound fishy and hard to swallow? Not at all. I promise you that this baked tilapia recipe will become a favorite of yours just like it has become my go to recipe when I am in a hurry.

So, what do you need to do? The answer lies with tilapia. This is a fast, healthy, baked tilapia recipe that will satisfy the most discerning pallet. Make no bones about it, this fast, healthy tilapia recipe will soon become a staple in your recipe box.

Fast, Healthy Tilapia


4 – 4 ounce fillets of Tilapia

1 tsp. kosher salt

1 tsp. fresh cracked black pepper

2 tsp. crushed dill weed

2 tsp. smoked paprika


Preheat oven to 375 degrees Fahrenheit.

Cover a baking pan or cookie sheet with aluminum foil

Spray the foil with PAM.

Blot dry the tilapia fillets.

Season tilapia with the pepper, salt, dill weed and paprika, divided equally.

Place tilapia fillets, flat side down, on cookie sheet and place in the 375 degree oven.

Cook tilapia for 10 minutes, or until tilapia flakes easily with fork. Do not overcook.

Take pan out of the oven and serve.

Serves four.



Four- 3 ounce Yukon Gold Potatoes- Place on a microwave safe plate and micro wave for 5 minutes. Cover with foil and let stand for 5 minutes. Serve without butter and lightly seasoned with salt and pepper. Serve one 3 ounce potato per person.

Four cups of fresh broccoli- Put the broccoli in a corning ware dish or microwave safe glass bowl. Add two ounces of water and cover . Put into the microwave on high for 5 minutes. Drain water and serve with salt and pepper. Serve 1 cup cooked broccoli per person.


There it is. A fast and healthy tilapia dinner that takes only 10 minutes and is easy clean up afterward. How easy? After serving just throw away the foil and put the baking pan away. Put the plate from microwaving the potatoes into the dish washer. Put the corning ware or bowl into the dishwasher. In less than 45 minutes you have prepared, eaten and cleaned up from a low carb, high protein, fast and easy tilapia dinner for four people.

Start out by prepping and baking the fish first. As soon as you put the tilapia in the oven, poke the potatoes with a fork to let the steam escape and micro wave the potatoes for five minutes. The tilapia is now half way cooked. After you take the potatoes out and cover with the foil, microwave the broccoli next for five minutes while the potatoes rest under the foil. The fish will now finish baking. The end result is in a total of ten minutes , you have cooked tilapia, baked potatoes and broccoli. You will save time and calories with this meal and still have a good tasting, good for you meal.


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    • Janellegems profile image

      Janellegems 20 months ago from United States

      Sounds very simple and easy to make.

    • profile image

      Tina 7 years ago

      If this tastes as good as it sounds, you're my hero!


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