Description
Easy Baked Tilapia with Lemon Feta is a quick, light, and flavorful dinner featuring tender tilapia fillets infused with zesty lemon juice, creamy plant-based feta, and fresh herbs. Baked to perfection in under 30 minutes, this dish balances brightness and richness while being healthy and simple to prepare, making it ideal for busy weeknights or casual meals.
Ingredients
Scale
Main Ingredients
- 4 tilapia fillets (fresh or frozen, about 6 oz each)
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 1/2 cup crumbled plant-based feta cheese
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon vegetarian Worcestershire sauce (natural)
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons fresh dill, chopped
- Salt, to taste
- Black pepper, to taste
- 1/2 teaspoon natural gelling agent (optional)
Instructions
- Prepare the Marinade: In a small bowl, whisk together fresh lemon juice, minced garlic, olive oil, vegetarian Worcestershire sauce, salt, and pepper to create a flavorful marinade that will keep the tilapia moist during baking.
- Marinate the Tilapia: Place the tilapia fillets in a shallow dish. Pour the marinade over the fillets, ensuring they are well coated. Let sit for at least 15 minutes at room temperature or up to 1 hour in the refrigerator to absorb the flavors.
- Assemble the Baking Dish: Transfer the marinated fillets to a baking dish. Evenly sprinkle crumbled plant-based feta and fresh chopped parsley and dill over the top. Finish with lemon zest to enhance aroma and freshness.
- Bake to Perfection: Preheat your oven to 375°F (190°C). Bake the fish for 15-20 minutes, or until the tilapia flakes easily with a fork and the feta softens and melds with the fish.
- Final Touches: Remove the dish from the oven and let the tilapia rest for a few minutes. This resting time allows the juices to redistribute, intensifying the combined flavors of lemon, feta, and herbs.
Notes
- Use fillets of similar thickness for even cooking.
- Always use fresh lemon juice and zest for the brightest flavor.
- Keep an eye on cooking time to prevent dryness; tilapia cooks quickly.
- Add delicate herbs like dill towards the end to preserve their fresh aroma.
- Let fillets reach room temperature before baking for uniform cooking.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Appetizers
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 fillet (about 6 oz)
- Calories: 220
- Sugar: 1g
- Sodium: 370mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 3g
- Fiber: 1g
- Protein: 25g
- Cholesterol: 45mg
Keywords: baked tilapia, lemon feta, plant-based feta, quick dinner, healthy fish recipe, easy fish bake, gluten free fish dish
