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Cooked tilapia with white flakes separated by a fork, beside lemon and asparagus
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Oven-Baked Frozen Tilapia

Bake plain, individually frozen tilapia at 400°F with garlic, paprika and olive oil. Plan on about 20–25 minutes in the oven, but check early and remove each fillet only when the thickest center reaches 145°F.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Equipment Method Notes

Ingredients
  

  • 4 plain frozen tilapia fillets About 4–6 ounces each, individually separated; unbreaded and unseasoned.
  • 1 tablespoon olive oil
  • 1/2 teaspoon fine salt Reduce or omit if the fish contains added salt or seasoning.
  • 1/2 teaspoon black pepper
  • 1 teaspoon garlic powder Not garlic salt.
  • 1 teaspoon paprika Sweet or smoked, according to preference.
  • 1 lemon Cut into wedges, for serving.

Equipment

  • 1 large rimmed metal baking sheet With enough room for four separated fillets.
  • 1 oven-safe parchment Optional; rated for 400°F.
  • 1 instant-read food thermometer A thin probe makes checking fillets easier.
  • 1 small bowl and measuring spoons
  • 1 Wide spatula

Method
 

  1. Preheat and prepare the pan. Heat the oven to 400°F / 200°C, with a rack in the center. Lightly grease a large rimmed metal baking sheet or line it with parchment rated for this temperature.
  2. Unwrap and separate. Remove all plastic and vacuum packaging. Use plain, individually separated frozen fillets and arrange them in a single layer with space between them. Do not use the same timing for a solid frozen block. Follow the product's directions if they differ.
  3. Season evenly. Mix the salt, pepper, garlic powder and paprika. Brush the fish with the measured olive oil and sprinkle the seasoning over both sides. Leave the lemon for serving. Wash hands and clean utensils that touched raw fish.
  4. Bake uncovered. Bake on the center rack. Plan on about 20–25 minutes. Start checking around 17–18 minutes, or around 15 minutes for especially thin fillets. A thick piece or heavy ice glaze may extend the cooking time.
  5. Measure each fillet. Insert a thin thermometer probe from the side into the thickest center without touching the pan. Continue baking until each fillet registers 145°F / 63°C, checking every 2–3 minutes as needed. Remove finished pieces separately with a wide spatula.
  6. Serve promptly. Transfer to clean plates and serve with lemon wedges. Do not leave finished fish in the oven just to dry up liquid in the pan. The flesh should be opaque and separate into flakes.

Notes

Timing: The card allows 10 minutes for preparation and 25 minutes for baking. Preheating may overlap preparation, but ovens vary. The 20–25 minute baking window is an estimate for individual 4–6 ounce fillets, not a substitute for a 145°F center reading. Very thin fish may finish sooner; thick or heavily glazed portions can take longer.
Use the right product: This recipe is for plain, unbreaded frozen fillets. Breaded, stuffed, preseasoned or precooked fish may need different temperatures and timing; follow the package. If fillets must thaw to separate, remove vacuum packaging before refrigerator thawing and follow the label. Thawed fish will need earlier doneness checks.
Half or double: For two fillets, halve the seasonings and use 1½ teaspoons oil; start with the same checking window, not half the cooking time. For eight fillets, double the ingredients and use two roomy pans, checking each tray separately.
Storage: Refrigerate in shallow covered containers at 40°F or below within 2 hours, or 1 hour above 90°F. Use leftovers within 3–4 days. Reheat to 165°F; a little water and a loose cover help limit drying.