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Quick and Healthy Broiled Lemon Pepper Tilapia

  • Author: Amelia
  • Total Time: 13 minutes
  • Yield: 4 servings 1x
  • Diet: Gluten Free

Description

This Quick and Healthy Broiled Lemon Pepper Tilapia recipe offers a speedy, flavorful dinner option featuring tender tilapia fillets seasoned with zesty lemon, freshly ground black pepper, and garlic powder. Broiled to a perfect flaky texture, this light and nutritious dish is ideal for busy weeknights and pairs well with a variety of healthy sides.

Ingredients

Scale

Main Ingredients

  • 4 tilapia fillets (fresh or thawed, about 4–6 ounces each)
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon lemon zest
  • 1 tablespoon olive oil
  • 1/2 teaspoon freshly cracked black pepper
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 2 tablespoons fresh parsley, chopped (optional garnish)

Instructions

  1. Prepare Your Ingredients: Rinse the tilapia fillets under cold water and pat them dry with paper towels to ensure they broil evenly and absorb the seasoning better.
  2. Season the Fish: In a small bowl, combine the olive oil, lemon juice, lemon zest, garlic powder, salt, and freshly ground black pepper. Brush this mixture evenly over both sides of each tilapia fillet to infuse them with vibrant lemon pepper flavor.
  3. Arrange for Broiling: Place the seasoned fillets on a broiler-safe pan or a baking sheet lined with foil for easy cleanup. Ensure the fillets are spaced out evenly to allow uniform cooking.
  4. Broil the Tilapia: Preheat your oven’s broiler to high. Position the pan about 6 inches from the heat source and broil the tilapia for 6-8 minutes, flipping halfway if desired. The fish is done when it turns opaque and flakes easily with a fork.
  5. Garnish and Serve: Once cooked, sprinkle freshly chopped parsley over the fillets for a fresh herbal finish. Serve immediately to enjoy tender, juicy fish at its best.

Notes

  • Use freshly ground black pepper for maximum flavor impact.
  • Watch the fish closely while broiling to avoid overcooking, which can dry it out.
  • Let the tilapia sit at room temperature for 10 minutes before cooking to ensure even heat distribution.
  • Use just enough olive oil to keep the fish moist and encourage browning without excess calories.
  • Line your baking sheet with aluminum foil or parchment paper to make cleanup easier and prevent sticking.
  • Prep Time: 5 minutes
  • Cook Time: 8 minutes
  • Category: Main Course
  • Method: Broiling
  • Cuisine: American

Nutrition

  • Serving Size: 1 fillet (about 4-6 ounces)
  • Calories: 180
  • Sugar: 0.5g
  • Sodium: 350mg
  • Fat: 7g
  • Saturated Fat: 1g
  • Unsaturated Fat: 6g
  • Trans Fat: 0g
  • Carbohydrates: 1g
  • Fiber: 0g
  • Protein: 25g
  • Cholesterol: 50mg

Keywords: broiled tilapia, lemon pepper fish, healthy fish recipe, quick dinner, gluten free seafood

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Find it online: https://savortrack.com/quick-and-healthy-broiled-lemon-pepper-tilapia/