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Baked Tilapia with Lemon Feta

Baked Tilapia with Lemon Feta

  • Author: Eric
  • Total Time: 27-30 minutes
  • Yield: 4 servings 1x
  • Diet: Gluten Free

Description

Baked Tilapia with Lemon Feta is a light, flavorful, and quick-to-prepare dish featuring delicate tilapia fillets baked with zesty lemon and creamy plant-based feta. This healthy, dairy-free recipe balances fresh citrus notes with a delightful tang that makes it perfect for weeknight dinners or entertaining guests.

Ingredients

Scale

Main Ingredients

  • 4 tilapia fillets (6 oz each)
  • 2 tbsp lemon juice
  • 1 tsp lemon zest
  • 1/2 cup plant-based feta, crumbled
  • 2 tbsp olive oil (natural), plus extra for greasing
  • 2 cloves garlic, minced
  • 2 tbsp vegetarian Worcestershire sauce (natural)
  • 2 tbsp fresh parsley, chopped
  • Salt, to taste
  • Black pepper, to taste

Instructions

  1. Preheat and Prepare the Baking Dish: Set your oven to 400°F (200°C). Lightly grease a baking dish with olive oil (natural) to prevent the fish from sticking and add subtle richness.
  2. Marinate the Tilapia: In a small bowl, combine the lemon juice, minced garlic, vegetarian Worcestershire sauce (natural), salt, and black pepper. Coat each tilapia fillet with this marinade, letting them soak for about 10 minutes to infuse flavor.
  3. Assemble the Dish: Place the marinated fillets evenly in the baking dish. Sprinkle the crumbled plant-based feta evenly over the fillets. Add lemon zest over the top, and drizzle with a little more olive oil (natural) if desired for extra moisture.
  4. Bake Until Flaky: Bake in the preheated oven for 12 to 15 minutes until the tilapia flakes easily with a fork and the cheese is lightly golden. Monitor closely to avoid overcooking and ensure tenderness.
  5. Garnish and Serve: Remove from oven and sprinkle freshly chopped parsley over the dish for a bright herbal note and attractive presentation before serving.

Notes

  • Use fresh tilapia fillets for best texture and flavor.
  • Lemon zest is essential to add brightness beyond what lemon juice offers.
  • Start checking the fish at 12 minutes to prevent overbaking and dryness.
  • Distribute plant-based feta evenly to maximize creamy tang in every bite.
  • Allow the baked tilapia to rest a few minutes after baking to let flavors meld.
  • Prep Time: 15 minutes
  • Cook Time: 12-15 minutes
  • Category: Appetizers
  • Method: Baking
  • Cuisine: American

Nutrition

  • Serving Size: 1 fillet with toppings
  • Calories: 250
  • Sugar: 1g
  • Sodium: 350mg
  • Fat: 12g
  • Saturated Fat: 2g
  • Unsaturated Fat: 8g
  • Trans Fat: 0g
  • Carbohydrates: 4g
  • Fiber: 1g
  • Protein: 30g
  • Cholesterol: 40mg

Keywords: baked tilapia, lemon feta, plant-based feta, dairy-free fish recipe, healthy fish dish, quick baked fish, gluten free seafood

Find it online: https://smartmealsguide.com/baked-tilapia-with-lemon-feta/