Baked Tilapia with Lemon

Delicious and flaky baked tilapia with lemon, tomatoes, feta, and capers. A fresh Mediterranean dinner that’s simple, healthy, and ready in 30 minutes!

Baked Tilapia

There’s something magical that happens when you combine tilapia with bright, zingy flavors: it transforms this fish into a meal everyone wants seconds of! To be honest, when I’m meal planning the idea “baked fish” doesn’t always feel exciting, but this Mediterranean diet recipe makes it so much more fun.

This baked tilapia recipe has become my go-to weeknight dinner when I want something that feels special without too much effort. The fish comes out perfectly flaky every time, nestled in a bed of burst cherry tomatoes and melty feta and briny capers. It’s the kind of dish that makes you forget you’re eating something healthy!

Why You’ll Love This Recipe

This oven baked tilapia checks every box for an easy weeknight dinner:

  • Ready in 30 minutes from prep time to cook time, making it perfect for busy evenings
  • Bursting with Mediterranean flavor from cherry tomatoes, feta cheese, lemon, and capers
  • Light, healthy, and protein-packed – this gluten free, low-carb fish recipe fits nicely into Mediterranean diet meal plans
  • One-pan simplicity means minimal cleanup after dinner
  • Approachable and family-friendly – even people who think they don’t like fish love this recipe

⭐⭐⭐⭐⭐ “I am so glad I stumbled upon this recipe! Have made it twice now and love it. We add asparagus as well, and it cooks them perfectly. Last night I paired it with Greek potatoes and it was so good!” -Tammy

⭐⭐⭐⭐⭐ “This is my new favorite A Couple Cooks recipe! So flavorful and easy to make. This is absolutely going on the regular dinner rotation at our house!” -Sarah

Ingredients for this baked tilapia recipe

Here’s what you’ll need to make this baked tilapia recipe (full measurements are in the recipe card below):

  • Tilapia fillets: Fresh or frozen tilapia filets work. You can also substitute other white fish like halibut, cod, or mahi mahi.
  • Cherry tomatoes: These burst while baking, creating a naturally sweet sauce. Grape tomatoes work just as well.
  • Feta cheese: Adds creamy, tangy richness. For a twist, try crumbled goat cheese or parmesan instead. For dairy-free, omit the cheese and add a bit more salt.
  • Fresh lemon: Provides brightness both during baking and as a finishing touch with fresh lemon juice.
  • Capers: My non-negotiable in this recipe! These tiny Mediterranean gems add a briny pop that elevates every bite. You’ll find them in the jarred section near the olives.
  • Aromatics: Shallot and garlic cloves build the flavor base.
  • Olive oil: For coating the fish and vegetables. Melted butter or unsalted butter also works.
  • Seasonings: Italian seasoning (which contains dried oregano and other herbs), smoked paprika (or regular paprika), red pepper flakes for a touch of heat, kosher salt, and ground black pepper.
Baked Tilapia

Choosing Your Tilapia

When shopping for tilapia, you have two excellent options: fresh tilapia from the fish counter or frozen tilapia from the freezer section. Here’s what I look for:

  • Fresh vs. Frozen Tilapia: Both work well in this recipe, though I always buy fresh for best quality. Fresh tilapia should smell clean and never fishy. Frozen tilapia is often flash-frozen right after being caught, which can actually make it fresher than “fresh” fish that’s been sitting at the counter for days. If using frozen tilapia, thaw it completely in the refrigerator overnight before cooking.
  • Sustainable Sourcing: Look for tilapia farmed in Peru (in raceways) or Ecuador (in ponds) as your first choices. The Monterey Bay Aquarium Seafood Watch also recommends tilapia from Colombia, Honduras, Mexico, Indonesia, and Taiwan. Check for certifications from the Aquaculture Stewardship Council, Best Aquaculture Practices, or Naturland.
  • What to Ask For: Request tilapia fillets that are uniform in thickness (about 1 inch thick at the thickest part) so they cook evenly. Four to six ounces per fillet is ideal for this recipe.

Tips for the Perfect Baked Tilapia

Tilapia is a white fish with a mild, subtly sweet flavor. It doesn’t tasty fishy, so it’s great for people who think they don’t like fish. Tilapia is easy to bake: you can simply season with olive oil and salt, or add the tomatoes and feta like in the recipe below. Like any fish, how long to bake tilapia depends on its thickness:

  • Pat fish completely dry: Before seasoning, I use paper towels to remove all moisture from the fish fillets. This helps the seasonings stick and prevents steaming.
  • Don’t skip room temperature: Let the tilapia sit out for 15 to 20 minutes before cooking. This ensures even cooking throughout.
  • Use a baking dish, not a baking sheet: A 9″ x 13″ baking dish keeps all the delicious juices contained, creating a flavorful sauce. A baking sheet with edges also works.
  • Check for doneness: The fish is done when it flakes easily with a fork and reaches an internal temperature of 140°F at the thickest part. This typically takes 20-25 minutes at 425°F, depending on thickness.
  • Watch carefully near the end: Overcooked tilapia becomes dry. Start checking at 18 minutes if your fillets are thin.
Baked Tilapia

Serving Ideas

Make this baked tilapia into a meal by pairing it with a quick salad or veggie side dish! Here are a few ideas that keep the oven free:

Storage and Reheating

You can store leftover baked tilapia in an airtight container in the refrigerator for up to 3 days.

To reheat, I like using the oven: place the fish in a baking dish, cover with foil, and warm at 350°F for about 10 minutes until heated through. An air fryer also works well (350°F for a few minutes until warmed through). The microwave can work in a pinch but can make the fish rubbery.

While you can freeze cooked tilapia, I don’t recommend it for this recipe. The texture of the feta and tomatoes doesn’t hold up well.

Dietary Notes

This baked tilapia recipe is pescatarian and gluten-free. For dairy-free, omit the feta cheese.

Frequently Asked Questions

How do you know when baked tilapia is done?

Baked tilapia is done when it flakes easily with a fork and reaches an internal temperature of 140-145°F at the thickest part of the fillet. The fish should be opaque throughout and no longer translucent. It typically takes 20-25 minutes at 425°F, but start checking at 18 minutes if your fillets are thin.

Do tilapia fillets need to be flipped while baking?

No! One of the best things about this baked tilapia recipe is that you don’t need to flip the fish. Just place the fillets in the baking dish and let them cook undisturbed. Flipping can cause the fish to break apart and isn’t necessary for even cooking.

Is it better to use fresh or frozen tilapia for this recipe?

Both fresh and frozen tilapia work well in this recipe, but I prefer using fresh tilapia. If using frozen tilapia, make sure to thaw it completely in the refrigerator overnight before cooking, then pat it very dry before seasoning.

What seasonings go well with baked tilapia?

Tilapia’s mild flavor pairs well with many seasonings. In this recipe, I use Italian seasoning, smoked paprika, garlic, and lemon. Other great options include garlic powder, onion powder, dried oregano, lemon pepper, and blackened seasoning.

For a garlic butter sauce variation, you can create a garlic butter mixture with melted butter, garlic, and fresh parsley. Breadcrumbs mixed with parmesan also make an excellent topping for a crispier texture, or see my Parmesan Crusted Tilapia recipe.

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Baked Tilapia

Baked Tilapia
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4.9 from 28 reviews

This baked tilapia recipe is bursting with flavor! Pair the fish with lemon, tomatoes and feta for an impressive yet easy dinner.

  • Author: Sonja Overhiser
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4
  • Category: Main dish
  • Method: Baked
  • Cuisine: Mediterranean
  • Diet: Gluten Free

Ingredients

  • 1 pint cherry tomatoes, sliced in half
  • 1 large shallot, thinly sliced
  • 3 garlic cloves, minced
  • 1 small lemon, thinly sliced into rings
  • 2 tablespoons olive oil, divided
  • ¾ teaspoon kosher salt
  • 4 ounce block feta cheese
  • 1 1/2 pounds tilapia
  • 1 tablespoon Italian seasoning
  • 1 pinch red pepper flakes (optional)
  • ½ teaspoon smoked paprika (or standard paprika)
  • 2 tablespoons drained capers
  • Finely chopped fresh parsley or basil, for garnish
  • Fresh ground black pepper

Instructions

  1. Preheat the oven to 425 degrees Fahrenheit. Let the fish sit at room temperature while preheating. 
  2. Chop the tomatoes, shallot, garlic, and lemon as noted above.
  3. Place the chopped vegetables and lemon slices in the bottom of a 9 x 13″ baking dish and mix with 1 tablespoon olive oil, ¼ teaspoon salt, and fresh ground black pepper. Crumble the feta cheese into rough chunks and add it to the pan, tossing gently to combine.
  4. Pat the tilapia dry. Rub it with 1 tablespoon olive oil and ½ teaspoon kosher salt, split between the filets. Place it on top of the vegetables and feta in the pan. Sprinkle both fillets with the Italian seasoning and a few grinds fresh ground black pepper, then add the red pepper flakes and smoked paprika. Sprinkle the capers over the top.
  5. Place the pan in the oven and bake for 20 to 25 minutes (depending on the thickness of the fish), until the fish is flaky and the internal temperature is 140 degrees Fahrenheit when measured with a food thermometer. Garnish with chopped parsley and remove the lemon slices when serving (or eat them if you like!).

Notes

  • Fish substitutions: Halibut, cod, trout, or other white fish work well in this recipe. Make sure to adjust the bake time for the thickness of the fish. 
  • Garlic butter variation: For a richer flavor, make a garlic butter mixture by combining 2 tablespoons melted butter with 2 minced garlic cloves and drizzle over the fish before baking.
  • For crispy topping: Mix breadcrumbs with parmesan cheese and sprinkle on top during the last 10 minutes of baking.

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Sonja Overhiser
October 27, 2025 at 10:26AM

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