How to Bake Frozen Tilapia

Frozen tilapia is a great option for a quick weeknight dinner. Mix together a fast blackening seasoning and coat the frozen fillets with the rub. Bake the tilapia until the fish is browned and slightly crispy on the edges. Or cook the frozen fillets while you make an easy browned butter and lemon sauce. Pour the sauce over the fish right before serving. For a fun way to eat dinner, place the frozen tilapia in foil packets along with sliced vegetables. The fish and vegetables will steam as they cook. Just open the packets and enjoy a complete meal.

Preheat the oven to 450 °F (232 °C) and prepare a sheet pan.


Preheat the oven to 450 °F (232 °C) and prepare a sheet pan.

Line the pan with aluminum foil. Drizzle 2 tablespoons (30 ml) of the extra-virgin olive oil over the foil and brush it evenly with a pastry brush. Set the pan aside while you prepare the fish.

Mix a blackening seasoning in a small bowl.

Mix a blackening seasoning in a small bowl.

Keep in mind that this will make more than you need for the recipe, but you can store it in an airtight container for several months. For the seasoning, stir together:



3 tablespoons (20 g) paprika
1 teaspoon (5.5 g) salt
1 tablespoons (6.5 g) onion powder
1 teaspoon (2 g) black pepper
1/4 to 1 teaspoon (0.5 to 2 g) cayenne pepper
1 teaspoon (2 g) dried thyme
1 teaspoon (2 g) dried oregano
1/2 teaspoon (1 g) garlic powder

Rinse and dry the frozen tilapia.

Rinse and dry the frozen tilapia.

Take out 1 pound (453 g) of frozen tilapia fillets and rinse them under cold water. Pat the fish dry with paper towels and lay them on the prepared sheet pan.

Season the frozen tilapia

Season the frozen tilapia

with oil and the blackening mix. Brush the fillets with the remaining 2 tablespoons (30 ml) of olive oil. Take 3 tablespoons (24 g) of the blackening seasoning and sprinkle both sides of the fillets with it. Use your fingers to rub the seasoning into the tilapia.



 with oil and the blackening mix.

with oil and the blackening mix.

If you don’t have cooking spray, use a pastry brush to give the fillets a light coating of extra-virgin olive or canola oil. Put the fish in the preheated oven and cook them until they turn dark brown.

Spray the tilapia with cooking spray and bake it for 20 to 22 minutes.

Spray the tilapia with cooking spray and bake it for 20 to 22 minutes.

Test to see if the fish is finished cooking by dragging a fork across the center of a fillet. The fish is done if it flakes easily. If not, return the fish to the oven for another 5 minutes. Serve the blackened tilapia with tartar sauce, hushpuppies, and coleslaw.
Refrigerate the tilapia for 3 to 4 days in an airtight container.

Remove the fish and serve it with tartar sauce.


Remove the fish and serve it with tartar sauce.

Get out a 9 x 13-inch (22 x 33-cm) baking dish and spray it with cooking spray to prevent the fish from sticking. Set the dish aside while you prepare the fish.
If you don’t have cooking spray, brush a little melted butter or olive oil over the bottom of the dish.

Preheat the oven to 425 °F (218 °C) and grease a baking dish.

Preheat the oven to 425 °F (218 °C) and grease a baking dish.

Place 1/4 cup (56 g) of unsalted butter into a small microwave-safe bowl. Microwave the butter for about 30 seconds so it melts. Remove it from the microwave and whisk in 3 cloves of minced garlic, 2 tablespoons (30 ml) of freshly squeezed lemon juice, and the zest from 1 lemon.

Whisk the melted butter, garlic, and lemon together.

Whisk the melted butter, garlic, and lemon together.

Remove 4 tilapia fillets from the freezer and sprinkle them with salt and ground pepper to taste. Lay the fish in the prepared baking dish and pour the seasoned butter over it.


Season the frozen tilapia and arrange it in the baking dish.

Season the frozen tilapia and arrange it in the baking dish.

Put the baking dish in the preheated oven and cook the tilapia until it’s completely cooked throughout. To test if the fish is done, drag a fork through the center of a fillet. If the fish is cooked, it should flake easily. If not, return the fish to the oven and bake it for another 5 minutes before checking again.
If you want to use fresh or thawed tilapia, reduce the cooking time to 10 to 12 minutes.

Bake the fish for 20 to 30 minutes.

Bake the fish for 20 to 30 minutes.

Remove the fish from the oven and sprinkle it with 2 tablespoons (7.5 g) of freshly chopped parsley leaves. Serve the hot fish with extra wedges of lemon, steamed rice, and roasted vegetables.
Store the leftover fish in an airtight container in the refrigerator for 3 to 4 days.

Garnish and serve the lemon butter tilapia.

Garnish and serve the lemon butter tilapia.

Get out 4 sheets of heavy duty aluminum foil that are 20-inches (50-cm) long and lay them on your work surface. Spray the non-shiny side of the foil with cooking spray or brush them with a little olive oil to keep the fish from sticking.
If you’re using regular foil, you may need to double the the foil so it’s sturdy enough to contain the tilapia and vegetables.

Preheat the oven to 425 °F (218 °C) and prepare the foil.

Preheat the oven to 425 °F (218 °C) and prepare the foil.

Get out 4 frozen fillets of tilapia and run them under cold water. Set them on a plate and use paper towels to pat them dry. If you’re using thawed fish, you don’t need to rinse and dry the fish.

Rinse and dry the frozen tilapia.

Rinse and dry the frozen tilapia.

Lay 1 fillet of frozen tilapia in the center of 1 piece of foil. Repeat this for each fillet. Sprinkle the fish with salt and pepper according to your taste. Get out 2 tablespoons (28 g) of butter and slice them into thin pieces. Top each of the fillets with some of the butter and 2 slices of the lemon.

Arrange the fish on the foil with butter and lemon slices.

Arrange the fish on the foil with butter and lemon slices.

Put 1 thinly sliced zucchini, 1 sliced bell pepper, 1 chopped tomato, and 1 tablespoon (8.5 g) of drained capers into a mixing bowl. Drizzle 1 tablespoon (15 ml) of olive oil over the vegetables and sprinkle 1 teaspoon (5.5 g) of salt and 1/4 teaspoon (0.5 g) of black pepper over them. Stir the vegetables until they’re combined.
Substitute your favorite vegetables for any of these listed here. For example, use a summer squash instead of a zucchini or tomato.

Mix together the chopped vegetables with olive oil and seasonings.

Mix together the chopped vegetables with olive oil and seasonings.

Scoop 1/4 cup (40 g) of the vegetable mixture on top of each fillet of fish. Fold both of the long sides of foil up towards the middle. Fold the sides together to seal the the foil in the center. Roll together the ends of the packet to seal it completely shut.

Top the fish with the vegetable mixture and seal the foil packets.

Top the fish with the vegetable mixture and seal the foil packets.

Set each foil packet directly on the oven rack. Cook the packets for 30 minutes and remove them from the oven to check if the fish is cooked. Carefully open a packet to let the steam escape and drag a fork over the center of the fish fillet. If it’s finished cooking, it should flake easily. If not, reseal the packet and return it to the oven to cook for 5 to 10 more minutes.

Bake the foil packets for 30 to 40 minutes.

Bake the foil packets for 30 to 40 minutes.

Turn off the oven and remove all of the foil packets from the oven. If you want to serve the fish and vegetables directly from the packet, set 1 packet on each serving plate. Let your guests open their own foil packets.
Transfer the leftover fish and vegetables to an airtight container. Store the leftovers for 3 to 4 days in the refrigerator.

Remove and serve the tilapia with vegetables.

Remove and serve the tilapia with vegetables.


Categories:   Youth

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