Baked Tilapia From Frozen

February 17, 2024   27 Comments

You can’t miss with this baked tilapia from frozen recipe. It is fast and easy - a perfect weeknight dish.

Baked Tilapia From Frozen

I keep talking about fish because it is a healthy form of protein. Cooking from frozen like my baked frozen salmon is a must for a busy household.

All you have to do is stock your freezer with frozen fish!

The last time I wrote about tilapia in the post pan fried tilapia from frozen, there was a discussion in the comments about whether tilapia is a “trash fish”.

I am a fan of tilapia because of the price (and you can find it in every supermarket frozen fish section). It reminds me of cod which is much more expensive and harder to find.

I’m not exactly sure what that means but it is true that tilapia doesn’t have as many heart healthy omega-3 fatty acids as salmon BUT it still has more omega-3 fats than beef, pork, chicken or turkey.

The health benefits of tilapia outweigh the negatives. Tilapia still has more omega-3 fats than beef, pork, chicken or turkey.

Tilapia is an excellent source of protein and it is low in calories making it a perfect choice for those who are trying to take off some extra pounds.

In addition, farmed tilapia is a best choice from Seafood Watch supported by the Monterey Bay Aquarium and I like my fish to be sustainable.

The best choice is tilapia from Canada, Ecuador, Peru, & USA. Good alternatives include tilapia from Colombia, Honduras, Indonesia, Mexico & Taiwan. Seafood Watch says to avoid tilapia if it is sourced from China.

Tilapia is an excellent source of protein and it is low in calories making it a perfect choice for those who are trying to take off some extra pounds. It is kinda like the chicken breast of fish - and it is far less expensive than salmon or cod.

Many recipes for tilapia (and other white, flaky, bland fish) feature adding butter for flavor - which makes sense BUT if you are trying to decrease your intake of saturated fat this is not a good choice.

I used lemon juice, olive oil, and garlic to pump up the flavor of my baked tilapia. It only takes a minute to juice a lemon and chop up some garlic.

Toss it on the fish and pop it in the oven. You will have a meal in no time!

What do you think of tilapia? Have you tried baking tilapia from frozen?

Baked Tilapia from Frozen Recipe

4.1 from 74 reviews

4 servings

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3 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
3 garlic cloves, minced
3-4 frozen tilapia fillets (about 1.5 pounds)
2 tablespoons parsley, chopped (optional)
salt and pepper to taste


Heat oven to 400 F. In a small bowl, mix the lemon juice, olive oil, and garlic. Place frozen tilapia fillets in a 9x13 inch casserole. Pour lemon juice mixture over the fish and add salt and pepper. Bake for 20 minutes until the fish flakes easily with a fork. Garnish with parsley and serve hot.

Nutrition Facts

For one serving = 177 calories, 5.2 g fat, 1.3 g saturated fat, 1.1 g carbohydrates, 0.3 g sugar, 31.9 g protein, 0.2 g fiber, 100 mg sodium, 3 Green, 1 Blue, 1 Purple SmartPts

Points values are calculated by Snack Girl and are provided for information only. See all Snack Girl Recipes

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Tilapia. Is a true garbage fish ,,,I would never eat it !

I agree w/Carol above for the reason that I have heard many times over that the Tilapia from China comes from greatly polluted waters. Waters that they fish in, bath, & chemicals & waste from their factories flushed into the ocean where they fish. Horrible conditions & to my understanding this fish among others is not regulated by "FDA' Please correct me & thousands of others if we are wrong. Added note other Asian countries suffer from this pollution. They bath in this water, wash their clothes, among other things., This was brought back from people who vacationed in these countries.

China is aware of what they are doing, & send out to our Country, Fish, all kinds of Foods & Etc.

Please correct us if we are wrong. Time the Truth to continue to be told. Please correct me if I am wrong. Sorry if we ruined your meal. Good Health & Blessing,


@Annette & @Carol - I tried to address your concerns in the above post. This fish is sustainably harvested in a healthy way or I would never put it on Snack Girl. I checked multiple sources to ensure I was advocating for a food that works for both environmental and physical health. Thank you for sharing your thoughts.

I just checked the Monterey Bay Aquarium Seafood Watch list for where I live and it says to avoid Tilapia from China.

We used to eat Tilapia a couple of times a week, mainly because it was cheap. About 6 months ago we had it and I was extra hungry so I had an extra piece. About 2 hours later I was in our local ER with severe stomach cramps, it so happened that our primary care doctor was there checking on another patient and saw me. When I told him what happened, he said that Tilapia wasn't safe to eat. We ended up throwing out all of it we had in our freezer, like 3-4 bags.

@Anne - I have changed the above post to reflect the suggestion of avoiding tilapia sourced from China. Thank you!

@Bob - That is so upsetting. I am so sorry that happened to you. I have been eating it for years (about twice a month) and never had a problem BUT I didn't eat as much as you did. Thank you for sharing.

Made this tonight - wow!! Ton of flavor, more than I was hoping for. This will be a regular on the rotation. I bought farm raised tilapia from China. Package has a sustainability certification as well as HACCP seal from US govt regarding Sterile processing/packing conditions, so I feel confident eating it. thanks for another great recipe!

Never eat farmed tilapia. In some countries chickens roost above the fish, and the fish eat their droppings. Ugh! I personally don't like the taste of tilapia, but I do like Swai

Hello Snack Girl, I am sorry if caused you any problems over the tilapia Fish. I will not only stick by what I said, I would not put the name of Asian country our dear friend visit & came back w/horrific stories of Fish & Filth. I am afraid to crate problems with others. They are the most wonderful people in Asia, what they have to live through is heart breaking. They need many prayers. thank you Anne & Carol for sharing what you knew. We did right to speak up. I was only trying to help. As they say "The Truth will Always come out'! HAVE A SAFE & BLESSED DAY! anneippi Snack Girl you have served us once again

let us voice this. your the best! Annette

I love tilapia. This recipe provides a healthy meal with great flavor. Folks, if you take issue with fish imported from foreign countries, simply don't purchase from that source. Thanks for the recipe!


Giving it a whirl as I write this! The only things I changed was to 1)substitute virgin olive oil for extra virgin—the e.v. doesn’t have enough flavor when cooking. 2) add a half tablespoon of shoyu. Everything has to have shoyu.

I had to increase temperatures (by 25°) because I’m at 6000 feet above sea level.

I’m inaugurating a brand new ginormous convection toaster oven with this recipe. This thing is seriously huge.

Wrt to the complainers, some people can’t be bothered to take responsibility for checking sources of food, and they want to make everyone else suffer for their childishness. I wonder how many of those complaining about Tilapia being a trash fish stuff their faces with trash food everyday, without a second thought.

Saw this recipe and thought it looked very good. I fix my frozen salmon with a recipe similar except it adds Parmesan and shallots. I haven’t made it yet but am sure it’s delicious.

As for all the negative comments from others regarding trash fish I have been eating tilapia for years never any issues. Also love comment on what other trash food those folks are eating. I’m sure their pantry isn’t without some fault either.

Eat some tilapia it is good for you!

Added parsley fresh and Basil macaronis salad (cold) as well as broccoli and chicken rice! Serve with fresh parsley to garnish!!! Absolutely awesome!awesome


Tilapia is not hard to farm for your self.

So stop all the Chinese crying

The fish will eat anything though so u control wat it eats

Lettuce, cabbage duck weed

To name a few, now u see you have a veggie fish right that’s loaded with protein and they multiply like crazy so be prepared

If u are lazy then ya go to the store look at a label that u still will never trust

The freshest fish you will ever eat is the one you catch

Nuff said

The amount of people going off about tilapia being bad because "it's farmed in x conditions in x country" really need to learn to read a label and shop around if they are doubtful about buying from said place for whatever reason. Many fish such as tilapia are available from numerous sources, a lot of which are more local than you may think. If you still don't trust because of whatever reason, maybe buy a different fish rather than leaving brainless comments on someones lovely recipe simply explaining HOW to cook it.


Came out excellent...even though my Tilapia was farm raised in China 😱


Delicious, quick, and nutrient dense dinner. For those aggressive tilapia haters I encourage you to check your food privilege. People across the world are going to bed hungry tonight and you are coming unglued about tilapia. 🙃 Be better & don’t yuck my yum. Thx for sharing Xx


thank you snack girl for your reply. of course you would NOT mislead anyone, I am a great fan of yours, however, for those that love Tilapia, I would check to see where they came from. For those like myself I buy USA, & CANADA MEAT & FISH ETC. SORRY FOR YOUR HURT FEELINGS, MORE RESURCH NEEDS TO BE DONE ON CHINA & ASIAN COUNTRIES. THEIR FOOD ETC. SENT INTO AMERICA. BLESSINGS TO ALL STAY SAFE. ANNETTE

I love tilapia (for the macro ratios) and this recipe is going to be in my rotation. Large chains (TJ's, Whole Foods, etc.) and trusted boutique fish mongers do a fantastic job with labeling their product and I have never had a problem.

I wonder if the folks worried about Tilapia from China raise the same level of alarm over industrial-ag practices in the U.S. and how the vast majority of U.S. poultry is raised too?


Loved the recipe and the comment section! Dang, Carol and Annette, you guys need to find a hobby.


My first time ever baking fish, and your recipe was easy and delicious. Even my non-fish-fan spouse loved it! Thank you so much. I'll be keeping an eye out for tilapia on sale for sure - this one's a keeper.

This entire planet has pollution in one way shape or form. So if you're going to be that freaked out then you're gonna starve to death. Lol Some people just aren't happy unless they're causing problems. It doesn't matter what food you're eating. There is contamination in all of it in one way or another. That's what you make sure it is completely cooked before you eat it.

I’m going to eat it because it’s what my budget allows. I do the best I can and appreciate this recipe. Thank you.

So easy. So Delicious! I did place lemon, olive oil, & minced garlic in a gallon zip lock bag & then the fish. It worked fine for our taste. I also sprayed my dish with Pam before cooking. I might try pouring next time. I used no salt or pepper-still delicious! Best Talapia I have ever baked! Thank you sooo much.


best tilapia recipe i've ever tried! thanks so much you do a great job! love all the recipes!


For all the whiney cry babies commenting.... THIS CAME OUT DELICIOUS!!!! 😃 WE LOVED IT! WE EAT TILAPIA ALL THE TIME!!!! 😋YUMMY!

If you have issues with what OTHER people are doing that does not affect you.... mind your own business. And if your don't like certain things raised a certain way or in a certain place, as someone else on here said... learn to read a label and quit griping!😁


Thank you for this easy recipe that includes the questions around sustainability!! I appreciate that you consulted the Monterey Bay Seafood Watch list. It is a crucial resource for us all to tune in to.

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