How to Bake or Broil Tilapia

Tilapia is a mild-flavored white to pink flesh fish that is inexpensive. Although the fish is high in protein and low in carbohydrates, tilapia has higher fat content and lower levels of omega-3 fatty acids than most other fish. The way the fish are farmed plays a significant role in the nutritive value. Farmed tilapia that has been fed a diet higher in corn and soy will be lower in fat and higher in omega-3s. In order to keep the fat content of tilapia to a minimum, baking or broiling the fish is the best possible choice.


Step 1

Preheat the oven to broil.

Step 2

Rinse the fish fillets under cold water and pat the outside dry with a paper towel.

Step 3

Coat the outside of the fish evenly with olive oil and sprinkle the salt and pepper on both sides.

Step 4

Place the fish in the roasting pan and top the fish with the lemon juice, oregano and dill. Set the pan in the oven so the fish is only 3 inches under the top burner.

Step 5

Broil the fish for 8 to 12 minutes, or until a meat thermometer that has been inserted into the thickest part of the fish reads 145 degrees Fahrenheit.

Step 6

Remove the fish from the oven and allow it to rest for 10 minutes before serving.


Step 1

Preheat the oven to 425 F.

Step 2

Prepare the fish by rinsing it under cold running water. Pat the outside dry with a paper towel.

Step 3

Season the outside of the fish evenly with olive oil, salt and pepper.

Step 4

Place the fillets in the roasting pan and season once more with lemon juice, oregano and dill.

Step 5

Set the roasting pan in the oven and bake the fish for 15 to 20 minutes, or until the internal temperature reaches 145 F.

Step 6

Remove the fish from the oven and allow to rest at room temperature for 10 minutes before serving.

Things You'll Need

  • 2 tilapia fillets

  • Paper towel

  • Olive oil

  • ¼ teasoon salt

  • 1/8 teaspoon pepper

  • Roasting pan

  • Juice of 1 lemon

  • 1 teaspoon dried oregano

  • ½ teaspon dried dill

  • Meat thermometer


Serve the fish over a bed of seasoned brown rice with a fresh mixed green salad for a completed healthy meal.


According to the May 30, 2013 online edition of "Asian Journal," eating tilapia could be dangerous for individuals suffering from heart disease, arthritis, asthma and other auto-immune disorders. The consumption of the fish could potentially cause an exaggerated inflammatory response and should be avoided by those at risk, as per a study performed by the Wake Forest University School of Medicine.

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