Lemon Pepper Tilapia

When you're needing something light, flavorful, healthy and fast, there is no better choice than Lemon Pepper Tilapia, oven baked on parchment paper for ease and crispness.

What Ingredients Will I Need?

• Tilapia: A fresh-water fish with a mild flavor.
• Wheat Flour: Wheat flour adds a bit of fiber and a heartier taste than white flour.
• Dried Seasonings: Onion powder, garlic powder, paprika, cayenne pepper, black pepper, sea salt
• Lemon Juice: Freshly squeezed is best!
• Milk: Regular 2% milk or any nut-milk will work just fine.
• Extra-light Olive Oil: When I am using high temperatures for a "fried" texture, I always use extra-light olive oil which has a higher smoke point than regular extra-virgin olive oil.
• Cooking spray: I usually use Kirkland's Canola cooking spray.

How to Make Lemon Pepper Tilapia

This recipe can be prepared in under 30 minutes. First, preheat your oven to 400℉. Then, trim a piece of parchment paper to fit your cookie sheet (half-sheet pan) and set that aside. Drizzle two tablespoons of light-tasting olive oil all over the parchment paper on the pan.

In a shallow bowl, pour the milk and lemon juice and then set it aside.

Next, to make the coating, you will combine the wheat flour, onion powder, garlic powder, paprika, cayenne pepper, black pepper and sea salt. You will find this is a light coating that is easy to crisp up in the oven and packs a lot of flavor.

To prepare your tilapia for baking, take a piece of the fish, dip it into the milk and lemon juice mixture and then dip it immediately into the flour mixture.

Next rub the fillet it into the oil on the parchment paper. Carefully flip over the fish and then rub that side into the oil. Spray the tilapia with a little extra Canola cooking spray, for added crispness and to coat any dry spots.

Bake the tilapia at 400℉ for 10-15 minutes or until the fish flakes easily with a fork. For an extra healthy and satisfying meal, serve Lemon Pepper Tilapia with Roasted Brussels Sprouts Salad.

📖 Recipe

Lemon Pepper Tilapia

When you're needing something light, flavorful, healthy and fast, there is no better choice than Lemon Pepper Tilapia, oven baked on parchment paper for ease and crispness.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 8 minutes mins

Course Main Course

Cuisine American, Mediterranean

Servings 6 people

Ingredients

  

1x2x3x

• 6 Tilapia fillets about 4 oz. each
• ½ cup Wheat Flour
• 1 teaspoon Onion powder
• 1 teaspoon Garlic powder
• ½ teaspoon Paprika
• ⅛ teaspoon cayenne pepper
• ½ teaspoon Black pepper
• 1 teaspoon Sea salt
• 3 tablespoons Lemon Juice:
• 1 tablespoon Milk
• 2 tablespoons Extra-light Olive Oil
• Cooking spray

Instructions

 

• First, line a half sheet pan with parchment paper and brush two tablespoons of olive oil over the pan. Next, pour the milk and lemon juice in a medium bowl and set that aside.
• Make the coating by combining the wheat flour, onion powder, garlic powder, paprika, cayenne pepper, black pepper and sea salt.
• Take a piece of tilapia, dip it into the milk and lemon juice and then coat it with the flour mixture.
• Next rub it into the oil-coated parchment paper, flip and then rub some more.
• Spray the tilapia with a little extra Canola cooking spray, for added crispness and to coat any dry spots.
• Bake the tilapia at 400℉ for 10-15 minutes or until the fish flakes easily with a fork. For an extra healthy and satisfying meal, serve Lemon Pepper Tilapia with Roasted Brussels Sprouts Salad.

Keyword Fish

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