Garlic-Lemon Baked Tilapia
Tender tilapia fillets are brightened with fresh lemon juice and seasoned with garlic, parsley, and a little melted butter. Baked until flaky, this light, fresh-tasting dish makes an easy choice for a weeknight dinner or a simple seafood meal.
- Prep10 mins
- Cook30 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Garlic-Lemon Baked Tilapia, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 50 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 15 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 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.
- 45
- Heart Health
- 56
- Metabolic
- 10
- Digestive
- 20
- Inflammatory
- 54
- Performance
- 42
- General Wellness
- 1
Preheat the oven to 375 degrees F (190 degrees C). Spray a baking dish with nonstick cooking spray.
- 2
Rinse tilapia fillets under cool water, and pat dry with paper towels.
- 3
Place the fillets in the prepared baking dish. Pour lemon juice over the fillets, then drizzle butter over them. Sprinkle with garlic, parsley, and pepper.
- 4
Bake in the preheated oven until the fish is white and flakes when pulled apart with a fork, about 30 minutes.
- Calories 123.26 kcal Moderate 6%
- Protein 19.07 g Good Source 38%
- Carbohydrate 0.97 g 0%
- Total Fat 4.65 g Moderate 6%
- Saturated Fat 2.52 g Moderate 13%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 52.65 mg Moderate 18%
- Sodium 43.93 mg Low Source 2%
- Dietary Fiber 0.08 g Low Source 0%
- Total Sugars 0.17 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 20.3 mg Low Source 2%
- Iron 1.08 mg Low Source 6%
- Potassium 530.16 mg Moderate 11%
- Vitamin A 4.47 mcg Low Source 1%
- Vitamin C 0.85 mg Low Source 1%
- Vitamin D 3.47 mcg Moderate 17%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Milk 🥛
- Garlic 🧄
About This Recipe
Garlic Lemon Baked Tilapia is made with 9 ingredients and serves 4. It takes about 40 mins and is rated easy. Key ingredients include Black Pepper, Butter, Cooking Spray, and Dried Parsley. Each serving provides about 123.26 kcal, and is a good source of protein.
Recipe Questions
- What is Garlic-Lemon Baked Tilapia made of?
- The main ingredients are Black Pepper, Butter, Cooking Spray, Dried Parsley, Garlic. The full list of 9 is above.
- How long does it take to make Garlic-Lemon Baked Tilapia?
- About 40 mins in total: 10 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 123.26 kcal. The full nutrition breakdown is above.
- Is Garlic-Lemon Baked Tilapia easy to make?
- This recipe is rated easy, with 9 ingredients and 4 steps.
- Is Garlic-Lemon Baked Tilapia healthy?
- Garlic-Lemon Baked Tilapia has an easyChef Pro health score of 50/100. Per serving, it provides 123.26 calories and 19.07 g of protein, or 38% of the Daily Value. Worth noting per serving: saturated fat at 2.52 g (13% 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.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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