Easy but Juicy and Tasty Oven-Grilled Tilapia (Ready in Under 10 Minutes)
When you’re short on time but still want a nutritious, protein-rich meal, oven-grilled tilapia is the perfect solution. Light, flaky, and naturally mild, tilapia absorbs flavors beautifully and cooks incredibly fast. This healthy oven-grilled tilapia recipe delivers juicy, tender fish with minimal oil and maximum taste — all in under 10 minutes.
Why Tilapia Is a Healthy Choice
Tilapia is an excellent option for clean eating and balanced diets because it is:
Low in calories and fat
High in lean protein
Rich in vitamin B12 and selenium
Easy to digest and heart-friendly
Paired with simple herbs and healthy fats, it becomes an ideal meal for weight management and overall wellness.
Ingredients (Serves 2)
2 tilapia fillets (fresh or thawed)
1 tbsp olive oil
1 tbsp lemon juice
1 clove garlic, minced
½ tsp paprika
½ tsp black pepper
¼ tsp salt (or to taste)
½ tsp dried oregano or parsley
Lemon slices (optional, for garnish)
How to Make Oven-Grilled Tilapia (Under 10 Minutes)
Preheat oven grill (broil) to high.
Line a baking tray with parchment paper or lightly grease it.
Place tilapia fillets on the tray and pat dry.
Mix olive oil, lemon juice, garlic, and spices in a small bowl.
Brush the mixture evenly over both sides of the fish.
Grill (broil) for 4–5 minutes per side, until opaque and flaky.
Remove immediately to keep the fish juicy.
💡 Tip: Avoid overcooking — tilapia cooks very fast and stays tender when just done.
Serving Suggestions
Enjoy your oven-grilled tilapia with:
Steamed vegetables or sautéed greens
Brown rice or quinoa
Fresh salad with olive oil dressing
Whole-grain flatbread
This meal works perfectly for lunch, dinner, or post-workout meals.
Healthier Cooking Tips
Use olive oil spray instead of brushing for even fewer calories
Add chili flakes or turmeric for anti-inflammatory benefits
Pair with fiber-rich sides to stay fuller longer
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