High-Protein Lemon Baked Tilapia
Low-carb • Sugar-free • Keto-friendly
5 min
Prep time
15 min
Cook time
2
Servings
Juicy tilapia fillets are baked with fresh lemon, garlic, butter, and herbs until tender inside with delicious golden edges. This quick, protein-rich meal is perfect for lunch or dinner.
Ingredients
- 2 tilapia fillets (about 5–6 oz / 140–170 g each)
- 1 tablespoon olive oil
- 1 tablespoon butter, melted
- 2 tablespoons fresh lemon juice
- 2 garlic cloves, minced
- ½ teaspoon paprika
- ½ teaspoon onion powder
- ¼ teaspoon salt, or to taste
- ¼ teaspoon black pepper
- ½ teaspoon dried parsley, or 1 tablespoon fresh parsley
- ½ lemon, sliced
- Optional: 1 teaspoon grated Parmesan cheese
Instructions
1. Preheat the oven: Heat to 400°F (200°C). Lightly grease a baking dish or line it with parchment paper.
2. Prepare the fish: Pat the tilapia fillets dry with paper towels. This helps the seasoning stick and promotes better browning.
3. Make the lemon butter: In a small bowl, mix the olive oil, melted butter, lemon juice, minced garlic, paprika, onion powder, salt, black pepper, and parsley.
4. Season the fillets: Arrange the tilapia in the baking dish. Brush the lemon-butter mixture evenly over both fillets.
5. Add lemon slices: Place fresh lemon slices on top of the fish. Sprinkle with Parmesan if desired.
6. Bake: Bake uncovered for 10–15 minutes, depending on the thickness of the fillets. The fish should turn opaque and flake easily with a fork. For food safety, check that the thickest part reaches 145°F (63°C).
7. Brown the top (optional): Broil for 1–2 minutes at the end for lightly golden edges. Watch carefully to prevent burning.
8. Serve: Spoon the lemon butter from the dish over the fish. Garnish with fresh parsley and serve immediately.
Nutrition facts
Estimated per serving, assuming 2 servings and the ingredients above.
| Nutrient | Amount |
|---|---|
| Calories | 220–250 |
| Protein | 32–35 g |
| Total carbohydrates | 2–3 g |
| Fiber | 0 g |
| Net carbs | 2–3 g |
| Fat | 9–12 g |
The exact nutrition depends on the size of the fish and the amount of butter and oil used. The image’s stated 190 calories and 1 g net carbs may reflect a different ingredient quantity.
Tips for the best tilapia
- Use fresh lemon juice for the brightest flavor.
- Avoid overbaking, as tilapia dries out quickly.
- For extra crisp edges, pat the fish dry and finish briefly under the broiler.
- Serve with steamed broccoli, asparagus, cauliflower rice, or a fresh cucumber salad.
Is it good for weight loss? Yes, it can fit a weight-loss plan because tilapia is lean and high in protein, while the recipe is low in carbohydrates and contains no added sugar. Portion size and the amount of butter or oil still affect total calories.
