Name: Herb-Seasoned Baked Tilapia
Ingredients: Tilapia Fillets: (4 fillets, about 6 ounces each) – The star of the dish, known for its mild flavor and flaky texture, perfect for absorbing herbs.; Fresh Lemon: (1 medium) – Provides a zesty brightness and acidity that complements the fish and enhances the herbs.; Olive Oil: (2 tablespoons) – Adds moisture, richness, and helps the herbs adhere to the fish, also aids in even baking.; Fresh Parsley: (¼ cup, chopped) – Offers a fresh, slightly peppery flavor and vibrant green color.; Fresh Dill: (¼ cup, chopped) – Brings a delicate, slightly tangy, and grassy flavor that pairs beautifully with fish.; Fresh Thyme: (2 tablespoons, chopped) – Imparts an earthy, slightly minty, and aromatic depth to the herb blend.; Garlic Powder: (1 teaspoon) – Adds a savory, slightly pungent background note, enhancing the overall flavor profile.; Onion Powder: (1 teaspoon) – Provides a subtle sweetness and savory depth that complements the garlic and herbs.; Salt: (¾ teaspoon, or to taste) – Enhances the flavors of all the ingredients and seasons the fish perfectly.; Black Pepper: (½ teaspoon, freshly ground, or to taste) – Adds a subtle spice and depth, balancing the herbs and lemon.; Optional Garnish: (Lemon wedges, extra fresh herbs) – For serving and adding a final touch of freshness and visual appeal.

Ingredients

Tilapia Fillets: (4 fillets, about 6 ounces each) – The star of the dish, known for its mild flavor and flaky texture, perfect for absorbing herbs.
Fresh Lemon: (1 medium) – Provides a zesty brightness and acidity that complements the fish and enhances the herbs.
Olive Oil: (2 tablespoons) – Adds moisture, richness, and helps the herbs adhere to the fish, also aids in even baking.
Fresh Parsley: (¼ cup, chopped) – Offers a fresh, slightly peppery flavor and vibrant green color.
Fresh Dill: (¼ cup, chopped) – Brings a delicate, slightly tangy, and grassy flavor that pairs beautifully with fish.
Fresh Thyme: (2 tablespoons, chopped) – Imparts an earthy, slightly minty, and aromatic depth to the herb blend.
Garlic Powder: (1 teaspoon) – Adds a savory, slightly pungent background note, enhancing the overall flavor profile.
Onion Powder: (1 teaspoon) – Provides a subtle sweetness and savory depth that complements the garlic and herbs.
Salt: (¾ teaspoon, or to taste) – Enhances the flavors of all the ingredients and seasons the fish perfectly.
Black Pepper: (½ teaspoon, freshly ground, or to taste) – Adds a subtle spice and depth, balancing the herbs and lemon.
Optional Garnish: (Lemon wedges, extra fresh herbs) – For serving and adding a final touch of freshness and visual appeal.

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Instructions

Preheat Your Oven and Prepare Baking Sheet: Begin by preheating your oven to 400°F (200°C). This temperature is ideal for baking tilapia, ensuring it cooks through without drying out too quickly. While the oven is preheating, prepare a baking sheet. You can line it with parchment paper or aluminum foil for easy cleanup. A light coating of cooking spray on the parchment or foil will prevent the tilapia from sticking, ensuring it lifts off easily once cooked.
Prepare the Tilapia Fillets: Gently rinse the tilapia fillets under cold water and pat them dry with paper towels. Removing excess moisture will help the herbs and seasonings adhere better and promote a slight browning on the fish. Place the dried tilapia fillets on the prepared baking sheet, spacing them evenly to allow for proper air circulation and even cooking.
Make the Herb and Lemon Mixture: In a small bowl, combine the olive oil, chopped fresh parsley, chopped fresh dill, chopped fresh thyme, garlic powder, onion powder, salt, and freshly ground black pepper. This mixture is the flavor powerhouse of the dish. The olive oil acts as a binder, helping the herbs and spices stick to the tilapia. The fresh herbs provide a bright, aromatic profile, while the garlic and onion powders add savory depth. Mix all these ingredients thoroughly until well combined, creating a fragrant and flavorful herb blend.
Season the Tilapia Fillets: Evenly spoon the herb and lemon mixture over each tilapia fillet. Ensure each fillet is generously coated with the herb mixture, spreading it across the surface. After spooning, take the lemon and cut it in half. Squeeze the juice of half a lemon evenly over all the fillets. The lemon juice not only adds a bright, zesty flavor but also helps to tenderize the fish and enhance the flavors of the herbs. If desired, you can place thin slices of the remaining lemon half on top of each fillet for an extra burst of lemon flavor and visual appeal during baking.
Bake the Tilapia: Place the baking sheet with the seasoned tilapia fillets in the preheated oven. Bake for 12-15 minutes, or until the tilapia is cooked through and flakes easily with a fork. The cooking time may vary slightly depending on the thickness of the fillets and your oven. To check for doneness, gently insert a fork into the thickest part of a fillet and twist. If the fish flakes easily and is opaque throughout, it’s cooked. Avoid overbaking, as tilapia can become dry if cooked for too long.
Rest Briefly and Serve: Once the tilapia is cooked, carefully remove the baking sheet from the oven. Allow the tilapia to rest for a minute or two before serving. This brief resting period allows the juices to redistribute, resulting in a more moist and flavorful fish. Garnish with fresh lemon wedges and extra fresh herbs, if desired, for an added touch of freshness and visual appeal. Serve immediately while hot, alongside your favorite side dishes.

Nutrition

Serving Size: one normal portion
Calories: 220
Protein: 35g