Baked Tilapia From Frozen

February 11, 2023 21 Comments

You can’t miss with this baked tilapia from frozen recipe. It is fast and easy – a perfect weeknight dish.

I keep talking about fish because it is a healthy form of protein. Cooking from frozen like my baked frozen salmon is a must for a busy household.

All you have to do is stock your freezer with frozen fish!

The last time I wrote about tilapia in the post pan fried tilapia from frozen, there was a discussion in the comments about whether tilapia is a “trash fish”.

I am a fan of tilapia because of the price (and you can find it in every supermarket frozen fish section). It reminds me of cod which is much more expensive and harder to find.

I’m not exactly sure what that means but it is true that tilapia doesn’t have as many heart healthy omega-3 fatty acids as salmon BUT it still has more omega-3 fats than beef, pork, chicken or turkey.

The health benefits of tilapia outweigh the negatives. Tilapia still has more omega-3 fats than beef, pork, chicken or turkey.

Tilapia is an excellent source of protein and it is low in calories making it a perfect choice for those who are trying to take off some extra pounds.

In addition, farmed tilapia is a best choice from Seafood Watch supported by the Monterey Bay Aquarium and I like my fish to be sustainable.

The best choice is tilapia from Canada, Ecuador, Peru, & USA. Good alternatives include tilapia from Colombia, Honduras, Indonesia, Mexico & Taiwan. Seafood Watch says to avoid tilapia if it is sourced from China.

Tilapia is an excellent source of protein and it is low in calories making it a perfect choice for those who are trying to take off some extra pounds. It is kinda like the chicken breast of fish – and it is far less expensive than salmon or cod.

Many recipes for tilapia (and other white, flaky, bland fish) feature adding butter for flavor – which makes sense BUT if you are trying to decrease your intake of saturated fat this is not a good choice.

I used lemon juice, olive oil, and garlic to pump up the flavor of my baked tilapia. It only takes a minute to juice a lemon and chop up some garlic.

Toss it on the fish and pop it in the oven. You will have a meal in no time!

What do you think of tilapia? Have you tried baking tilapia from frozen?

Baked Tilapia from Frozen Recipe

4.1 from
58 reviews

4 servings

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Ingredients

3 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
3 garlic cloves, minced
3-4 frozen tilapia fillets (about 1.5 pounds)
2 tablespoons parsley, chopped (optional)
salt and pepper to taste

Instructions

Heat oven to 400 F. In a small bowl, mix the lemon juice, olive oil, and garlic. Place frozen tilapia fillets in a 9×13 inch casserole. Pour lemon juice mixture over the fish and add salt and pepper. Bake for 20 minutes until the fish flakes easily with a fork. Garnish with parsley and serve hot.

Nutrition Facts

For one serving = 177 calories, 5.2 g fat, 1.3 g saturated fat, 1.1 g carbohydrates, 0.3 g sugar, 31.9 g protein, 0.2 g fiber, 100 mg sodium, 3 Green, 1 Blue, 1 Purple SmartPts

Points values are calculated by Snack Girl and are provided for information only. See all Snack Girl Recipes