Lighter Oven-Baked Tilapia
Lighter Oven-Baked Tilapia pairs tender, mild fish with a bright hit of lemon and a touch of garlic butter, creating a clean, fresh flavor. Roasted alongside cauliflower, broccoli, and red pepper, it balances flaky texture with crisp-tender vegetables. Ideal for a weeknight dinner when you want something wholesome and vibrant without feeling heavy.
- Prep5 mins
- Cook30 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Lighter Oven-Baked Tilapia, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 62 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 3 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 34
- Heart Health
- 79
- Metabolic
- 28
- Digestive
- 21
- Inflammatory
- 56
- Performance
- 50
- General Wellness
- 1
Preheat the oven to 375 degrees F (190 degrees C). Lightly grease a 9x13-inch baking dish.
- 2
Place the tilapia fillets in the bottom of the baking dish and season them with seafood seasoning. In a small bowl, melt the butter with the garlic in the microwave on medium for about 30 seconds; pour it over the fish. Put a slice or two of lemon on each fillet. Arrange the frozen mixed vegetables around the fish and season them lightly with salt and pepper. Cover the dish with aluminum foil.
- 3
Bake in the preheated oven until the vegetables are tender and the fish flakes easily with a fork, 25 to 30 minutes.
- Calories 76.77 kcal Low Source 4%
- Protein 6.9 g Moderate 14%
- Carbohydrate 7.28 g 3%
- Total Fat 3.0 g Low Source 4%
- Saturated Fat 1.55 g Moderate 8%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 16.57 mg Moderate 6%
- Sodium 286.46 mg Moderate 12%
- Dietary Fiber 3.56 g Moderate 13%
- Total Sugars 3.07 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 31.83 mg Low Source 2%
- Iron 0.6 mg Low Source 3%
- Potassium 326.47 mg Low Source 7%
- Vitamin A 1.36 mcg Low Source 0%
- Vitamin C 69.0 mg Good Source 77%
- Vitamin D 0.88 mcg Low Source 4%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Milk 🥛
- Garlic 🧄
About This Recipe
Lighter Oven Baked Tilapia is made with 7 ingredients and serves 4. It takes about 35 mins and is rated easy. Key ingredients include Butter, Cauliflower, Lemon, and Minced Garlic. Each serving provides about 76.77 kcal.
Recipe Questions
- What is Lighter Oven-Baked Tilapia made of?
- The main ingredients are Butter, Cauliflower, Lemon, Minced Garlic, Salt & Pepper. The full list of 7 is above.
- How long does it take to make Lighter Oven-Baked Tilapia?
- About 35 mins in total: 5 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 76.77 kcal. The full nutrition breakdown is above.
- Is Lighter Oven-Baked Tilapia easy to make?
- This recipe is rated easy, with 7 ingredients and 3 steps.
- Is Lighter Oven-Baked Tilapia healthy?
- Lighter Oven-Baked Tilapia has an easyChef Pro health score of 53/100. Per serving, it provides 76.77 calories and 6.9 g of protein, or 14% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 286.46 mg (12% of the Daily Value) and saturated fat at 1.55 g (8% of the Daily Value). It contains Citrus, Fish, Milk and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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