Healthier Easy Baked Tilapia


This easy recipe for tilapia only takes a few minutes to prepare, uses few ingredients, and is flavorful. Use fresh minced garlic instead of garlic powder to make it healthier.

Original recipe makes 4 servings


4 (4 ounce) fillets tilapia
1/4 teaspoon seafood seasoning (such as Old Bay®)
2 teaspoons butter
1 clove garlic, minced
1 lemon, sliced
1 (16 ounce) package frozen cauliflower with broccoli and red pepper
salt and ground black pepper to taste

  • PREP

    5 mins

  • COOK

    30 mins


    35 mins


  1. Preheat the oven to 375 degrees F (190 degrees F). Lightly grease a 9×13-inch baking dish.
  2. Place tilapia fillets in the bottom of the baking dish and season with seafood seasoning. Melt butter with garlic in a small bowl in the microwave, about 30 seconds on medium; pour over fish. Top each fillet with a slice or two of lemon. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper. Cover the dish with aluminum foil.
  3. Bake in the preheated oven until vegetables are tender and fish flakes easily with a fork, 25 to 30 minutes.


Calories: 172 kcal
Carbohydrates: 7.5 g
Cholesterol: 47 mg
Fat: 3.6 g
Fiber: 2.7 g
Protein: 24.8 g
Sodium: 147 mg