Recipes Seafood Fish Tilapia Healthier Easy Baked Tilapia 4.7 (70) 55 Reviews 42 Photos This easy recipe for tilapia only takes a few minutes to prepare, uses few ingredients, and is flavorful. Use fresh minced garlic instead of garlic powder to make it healthier. Submitted by MakeItHealthy Updated on June 30, 2019 Tested by Allrecipes Test Kitchen Tested by Allrecipes Test Kitchen The Allrecipes Test Kitchen staff are a team of culinary pros who make and vet recipes using only equipment you'd find in a home kitchen. Staff credentials vary but include training at the Culinary Institute of America; kitchen stints in fine dining restaurants; and countless hours in the test kitchen itself. Meet the Allrecipes Test Kitchen Save Rate Print Share Close Add Photo 42 42 42 42 Prep Time: 5 mins Cook Time: 30 mins Total Time: 35 mins Servings: 4 Yield: 4 servings Jump to Nutrition Facts Cook Mode (Keep screen awake) Ingredients 4 (4 ounce) fillets tilapia ¼ teaspoon seafood seasoning (such as Old Bay®) 2 teaspoons butter 1 clove garlic, minced 1 lemon, sliced 1 (16 ounce) package frozen cauliflower with broccoli and red pepper salt and ground black pepper to taste Directions Preheat the oven to 375 degrees F (190 degrees F). Lightly grease a 9x13-inch baking dish. Place tilapia fillets in the bottom of the baking dish and season with seafood seasoning. Melt butter with garlic in a small bowl in the microwave, about 30 seconds on medium; pour over fish. Top each fillet with a slice or two of lemon. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper. Cover the dish with aluminum foil. Bake in the preheated oven until vegetables are tender and fish flakes easily with a fork, 25 to 30 minutes. Editor's Note: This recipe is a healthier version of Easy Baked Tilapia. I Made It Print 200 home cooks made it! Nutrition Facts (per serving) 172 Calories 4g Fat 8g Carbs 25g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Calories 172 % Daily Value * Total Fat 4g 5% Saturated Fat 2g 8% Cholesterol 47mg 16% Sodium 186mg 8% Total Carbohydrate 8g 3% Dietary Fiber 3g 10% Protein 25g 50% Vitamin C 62mg 68% Calcium 83mg 6% Iron 1mg 5% Potassium 510mg 11% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ** Nutrient information is not available for all ingredients. Amount is based on available nutrient data. (-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.