Roasted Tilapia Recipe Idea

Chef Cindy Mooney , On July 27, 2022

Enjoy this quick and healthy melt-in-your-mouth roasted tilapia recipe idea that can be used for a paleo, keto, or a weight loss diet. Also great for meal prep or for a healthy meal to fuel your day.

How to Prepare Your Roasted Tilapia Recipe

Difficulty: Easy

Time: 20min

Serves: 5 People

Cost: Medium

Roasted Tilapia Recipe Overview

Tilapia is a lean whit fish low in calories and high in protein. Tilapia fish is frequently consumed in breaded form, however, in this paleo tilapia recipe we will be baking tilapia to maintain a low carb nutrition profile. Our roasted tilapia recipe we will use 3-5oz tilapia fillet portions but you can buy any size tilapia fillet your local grocery store. This is great for keto tilapia recipe idea, but it can also be a great paleo tilapia recipe idea for any diet plan paired with the appropriate side dish.

This roasted tilapia recipe is versatile and can be used for keto, weight loss, high protein, lunch or dinner dishes.

Kitchen Tools For This Keto Tilapia Recipe

  • Baking Sheet Pan

  • Sauce Bowl

  • Brush

  • 1/2 cup Measuring Cup

  • 1/4 cup Measuirng Cup

  • Clean Container

  • Parchment paper

Ingredients for This Keto Tilapia Recipe


  • 1/2 Cup of Olive Oil

  • 1/2 Cup of Lemon

  • 1/2 Cup Tilapia Season Mix


  • 12-16 Pieces per Tray of Tilapia Fillets

Directions of this Paleo Tilapia Recipe:

  1. Take a bowl/container and add ingredients (A). Mix it well to ensure an even mix.

  2. Tilapia Recipe Sauce

    Mixing Ingredients Listed Above to Create our Tilapia Recipe Sauce.

  3. Take a baking sheet pan with parchment paper and then lace it with ingredient (A) mix using the brush.

  4. Tilapia Recipe Sauce

    Mixing Ingredients Listed Above to Create our Tilapia Recipe Sauce.

  5. Add ingredient A mix on top of the B (Tilapia) using the brush and make sure you cover all surface area. Lace the tray nicely to make sure your healthy and protein rich tilapia stays moist during the baking process.

  6. Tilapia Recipe Sauce

    Lace the tilapia fillet using a food brush.

  7. Pre-heat your convection oven to 350 degrees farenheit.

  8. Tilapia Recipe Sauce

    Preheat your oven to 350 degrees farenheit.

  9. Once the oven is ready, place the pan inside the oven.

  10. Set timer to 20 minutes.

  11. (After 20 minutes) Remove the sheet pan from your convection oven and place it on the cooling rack or table. For best taste let the food sit for a few minutes and allow the tilapia to keep cooking gently while cooling down.

  12. Let it cool for a couple minutes.

  13. (After 15 minutes) Transfer the finished products tilapia into a clean container.

Roasted Tilapia Recipe Ideas For Sides and Serving Suggestions

As a weight loss tilapia recipe a leafy green salad or low carb side is recommended – avoid the rich salad dressing and opt for a simple, low calorie seasoning like salt and pepper with a bit of olive oil. For a keto tilapia recipe add an avocado for a healthy fat source.
If you would like a classic idea you can combine this paleo tilapia recipe with a easy vegan spaghetti recipe with tomato sauce, or a healthy baked potato recipe to create a healthy alternative to the traditional fish and chips, that are often served breaded and deep fried. For a casual meal just mix and match with different sides for a healthy and mouthwatering recipe you will always enjoy dining on.

Chef Cindy Mooney

With a personal mission to spread the good name of nutrition through mouthwatering recipes, Chef Cindy's philosophy around nutrition is deeply rooted in food as medicine. In the kitchen, she offers a conscious, restorative, and functional approach to cooking; an approach she has cultivated during her years working in farm-to-table restaurants.