Oven-baked tilapia recipes include tilapia baked in a cast-iron pan and tilapia with fresh herbs. Tilapia baked in a cast-iron pan requires a total preparation and cooking time of 22 minutes, while tilapia with fresh herbs requires 30 minutes.
To make oven-baked tilapia in a cast-iron pan, preheat the oven to 375 degrees Fahrenheit. Rinse four tilapia fillets and pat them dry. Place the tilapia in a cast-iron pan that has been coated with butter-flavored cooking spray. Season the tilapia with salt and freshly cracked black pepper to taste and the juice and zest of one lime. Place 1/2 tablespoon of butter on each tilapia fillet and bake for 8 to 12 minutes.
To prepare oven-baked tilapia with fresh herbs, preheat the oven to 375 degrees Fahrenheit. Place four tilapia fillets with the flat sides down on a baking sheet. Season with course salt and ground pepper to taste, and divide three tablespoons of mayonnaise evenly over the tilapia fillets. Spread the mayonnaise with a butter knife until each fillet is evenly coated. Sprinkle 1/2 cup of finely chopped fresh parsley and 2 tablespoons of finely chopped fresh dill over the fish. Bake for about 15 minutes or until the tilapia fillets are opaque. Serve the tilapia with fresh wedges of lemon.