**High-Protein Easy Tilapia Baked Recipe for a Healthy Dinner**

If you're on the hunt for a nutritious and delicious meal, this high-protein easy tilapia baked recipe is exactly what you need. Tilapia is a versatile and……

If you're on the hunt for a nutritious and delicious meal, this high-protein easy tilapia baked recipe is exactly what you need. Tilapia is a versatile and mild-flavored fish that pairs well with a variety of seasonings and sides, making it a fantastic choice for a healthy dinner. In this guide, we'll walk you through how to prepare this simple yet flavorful dish, ensuring you get a high-protein meal that’s both satisfying and good for you.

### Why Choose Tilapia?

Tilapia is a lean source of protein, boasting around 23 grams of protein per 3-ounce serving while being low in calories and fat. It’s also rich in essential nutrients like vitamin B12, selenium, and phosphorus. These nutritional benefits make tilapia an excellent option for those looking to maintain a balanced diet without compromising on taste.

### Ingredients You’ll Need

Before we dive into the steps, let's gather the necessary ingredients for our high-protein easy tilapia baked recipe:

- 4 tilapia fillets

- 2 tablespoons olive oil

- 1 lemon (sliced)

- 3 cloves garlic (minced)

- 1 teaspoon paprika

- 1 teaspoon dried oregano

- Salt and pepper to taste

- Fresh parsley (chopped, for garnish)

### Step-by-Step Instructions

#### Step 1: Preheat Your Oven

Preheat your oven to 400°F (200°C). This temperature ensures that the tilapia cooks evenly and develops a slightly crispy exterior while remaining tender and moist inside.

#### Step 2: Prepare the Baking Dish

Drizzle a tablespoon of olive oil on the bottom of a baking dish. This will prevent the fish from sticking and add a layer of flavor.

#### Step 3: Season the Tilapia

Place the tilapia fillets in the baking dish. In a small bowl, mix the minced garlic, paprika, dried oregano, salt, and pepper. Rub this seasoning mixture evenly over the tilapia fillets. This combination of spices will enhance the natural flavor of the fish without overpowering it.

#### Step 4: Add Lemon and Olive Oil

Arrange lemon slices on top of the seasoned tilapia fillets. The lemon will infuse the fish with a bright, citrusy flavor as it bakes. Drizzle the remaining tablespoon of olive oil over the fillets to keep them moist and add a touch of richness.

#### Step 5: Bake the Tilapia

Place the baking dish in the preheated oven and bake for 15-20 minutes, or until the fish flakes easily with a fork. The exact cooking time may vary depending on the thickness of your fillets, so keep an eye on them to avoid overcooking.

#### Step 6: Garnish and Serve

Once the tilapia is baked to perfection, remove it from the oven and let it rest for a few minutes. Garnish with freshly chopped parsley for a pop of color and added freshness. Serve your high-protein easy tilapia baked recipe with your favorite sides, such as steamed vegetables, quinoa, or a fresh salad.

### Tips for Success

- **Freshness Matters**: Always use fresh tilapia fillets for the best flavor and texture. If using frozen fillets, make sure they are fully thawed and patted dry before seasoning.

- **Even Cooking**: Arrange the fillets in a single layer without overlapping to ensure even cooking.

- **Flavor Variations**: Feel free to experiment with different herbs and spices. Dill, thyme, or even a dash of cayenne pepper can add unique flavors to the dish.

### Nutritional Information

This high-protein easy tilapia baked recipe is not only delicious but also packed with nutrients. A typical serving provides:

- Calories: 200-250

- Protein: 23 grams

- Fat: 10 grams (primarily healthy fats from olive oil)

- Carbohydrates: 2 grams

### Conclusion

This high-protein easy tilapia baked recipe is a perfect example of how healthy eating can be both simple and flavorful. With minimal ingredients and straightforward steps, you can whip up a nutritious dinner that will please your taste buds and support your health goals. Give this recipe a try, and it may just become a staple in your weekly meal rotation!