Balsamic Baked Tilapia: A Simple & Delicious Weeknight Recipe

Looking for a quick, healthy, and flavorful weeknight dinner? Look no further than this Balsamic Baked Tilapia! Tilapia is a mild, flaky white fish that absorbs flavors beautifully, and this balsamic marinade is the perfect complement. It’s tangy, slightly sweet, and packed with savory goodness. This recipe is incredibly easy to make, requiring minimal prep time and only a handful of ingredients you likely already have in your pantry. In under 30 minutes, you can have a delicious and nutritious meal on the table that the whole family will enjoy.

This recipe is also incredibly versatile. You can serve it with a variety of side dishes, from roasted vegetables to quinoa to a simple salad. It’s a great way to get your Omega-3s and lean protein without spending hours in the kitchen. So, ditch the takeout menu and give this Balsamic Baked Tilapia a try!

Why You’ll Love This Balsamic Baked Tilapia Recipe

• Quick and Easy: Minimal prep time and ready in under 30 minutes. Perfect for busy weeknights!
• Healthy and Delicious: A great source of lean protein and Omega-3s, packed with flavor from the balsamic marinade.
• Versatile: Pairs well with a variety of side dishes.
• Minimal Ingredients: Uses pantry staples you probably already have on hand.
• Kid-Friendly: The mild flavor of tilapia makes it a great option for picky eaters. The slight sweetness of the balsamic glaze is also often appreciated.

Ingredients You’ll Need

Here’s what you’ll need to create this delightful dish:

• Tilapia Fillets: Approximately 1.5 pounds, fresh or frozen (thawed). Make sure to pat the tilapia dry with paper towels before baking. This helps it to brown nicely in the oven.
• Balsamic Vinegar: 1/4 cup. Use a good quality balsamic vinegar for the best flavor. The flavor difference between a cheap balsamic vinegar and a good one is significant.
• Olive Oil: 2 tablespoons. Extra virgin olive oil adds richness and helps the fish stay moist.
• Garlic: 2 cloves, minced. Fresh garlic is essential for the best flavor.
• Soy Sauce (Low Sodium): 1 tablespoon. Adds a salty, umami flavor that complements the balsamic vinegar. Using low-sodium soy sauce helps to control the saltiness of the dish. Tamari can be used as a gluten-free alternative.
• Honey or Maple Syrup: 1 tablespoon. Adds a touch of sweetness to balance the acidity of the balsamic vinegar. Maple syrup adds a slightly different flavor profile than honey, so experiment and see which you prefer.
• Dried Italian Herbs: 1 teaspoon. A blend of oregano, basil, rosemary, and thyme adds a savory depth of flavor. You can also use fresh herbs if you have them on hand – just double the amount.
• Salt and Pepper: To taste.
• Optional Garnish: Fresh parsley, lemon wedges. Chopped fresh parsley adds a pop of color and freshness, and lemon wedges add a bright, citrusy flavor.

Equipment You’ll Need

• Baking Dish: A 9×13 inch baking dish works perfectly.
• Small Bowl: For mixing the marinade.
• Whisk or Fork: For blending the marinade ingredients.
• Measuring Cups and Spoons
• Cutting Board and Knife: For prepping the garlic and optional garnish.

Step-by-Step Instructions

Follow these easy steps to create your Balsamic Baked Tilapia:

1. Preheat the Oven: Preheat your oven to 400°F (200°C). This temperature allows the tilapia to cook quickly and evenly without drying out.
2. Prepare the Marinade: In a small bowl, whisk together the balsamic vinegar, olive oil, minced garlic, soy sauce, honey (or maple syrup), Italian herbs, salt, and pepper. Make sure all ingredients are well combined. The mixture should be emulsified and slightly thickened.
3. Prepare the Tilapia: Pat the tilapia fillets dry with paper towels. This removes excess moisture and helps them to brown nicely in the oven. Place the tilapia fillets in a single layer in the prepared baking dish. Avoid overcrowding the baking dish, as this can steam the fish instead of baking it.
4. Marinate the Tilapia: Pour the balsamic marinade evenly over the tilapia fillets. Make sure each fillet is well coated with the marinade. You can gently rub the marinade into the fish with your fingers to ensure even distribution.
5. Bake the Tilapia: Bake in the preheated oven for 12-15 minutes, or until the tilapia is cooked through and flakes easily with a fork. The cooking time will vary depending on the thickness of the fillets. Check the internal temperature of the fish with a meat thermometer; it should reach 145°F (63°C).
6. Optional Broiling (For Extra Color): For a more caramelized and visually appealing finish, broil the tilapia for the last 1-2 minutes of cooking time, watching closely to prevent burning.
7. Garnish and Serve: Garnish with fresh parsley and lemon wedges, if desired. Serve immediately and enjoy!

Tips for the Best Balsamic Baked Tilapia

Here are a few tips to ensure your Balsamic Baked Tilapia turns out perfectly every time:

• Don’t Overcook: Tilapia is a delicate fish that can dry out easily if overcooked. Cook just until it flakes easily with a fork.
• Use Fresh Ingredients: Fresh garlic and good quality balsamic vinegar will make a significant difference in the flavor of the dish.
• Adjust the Marinade to Your Taste: Feel free to adjust the amount of honey or maple syrup to your liking. If you prefer a tangier flavor, reduce the amount of sweetener. If you prefer a sweeter flavor, add a little more.
• Marinate for Longer (Optional): For a more intense flavor, you can marinate the tilapia for up to 30 minutes in the refrigerator before baking. However, avoid marinating for longer than 30 minutes, as the acid in the balsamic vinegar can start to break down the fish.
• Line the Baking Dish: To make cleanup easier, line the baking dish with parchment paper or aluminum foil.
• Don’t Overcrowd the Pan: Overcrowding the baking dish will cause the fish to steam instead of bake. If necessary, use two baking dishes.
• Use a Meat Thermometer: The best way to ensure the tilapia is cooked through is to use a meat thermometer. The internal temperature should reach 145°F (63°C).

Serving Suggestions

This Balsamic Baked Tilapia pairs well with a variety of side dishes. Here are a few suggestions:

• Roasted Vegetables: Broccoli, asparagus, Brussels sprouts, and bell peppers all roast beautifully and complement the flavor of the tilapia.
• Quinoa or Rice: A simple grain like quinoa or rice provides a healthy and satisfying base for the dish.
• Salad: A fresh green salad with a light vinaigrette provides a refreshing contrast to the richness of the tilapia.
• Mashed Potatoes or Sweet Potatoes: Creamy mashed potatoes or sweet potatoes are a comforting and delicious pairing.
• Green Beans: Sautéed or steamed green beans are a quick and easy side dish.
• Lemon Wedges: Serve with extra lemon wedges for squeezing over the fish for added brightness.

Variations and Substitutions

Here are a few ways to customize this recipe to your liking:

• Different Fish: If you don’t have tilapia on hand, you can substitute other mild white fish such as cod, haddock, or flounder. Adjust the cooking time accordingly, as different fish may cook at different rates.
• Different Vinegar: While balsamic vinegar is the star of this recipe, you can experiment with other vinegars such as apple cider vinegar or red wine vinegar. Keep in mind that these vinegars will have a different flavor profile.
• Add Spice: For a little kick, add a pinch of red pepper flakes to the marinade.
• Use Fresh Herbs: Substitute dried Italian herbs with fresh herbs such as oregano, basil, rosemary, and thyme. Use about twice the amount of fresh herbs as dried herbs.
• Add Vegetables to the Baking Dish: You can add vegetables such as cherry tomatoes, bell peppers, and onions to the baking dish along with the tilapia. The vegetables will roast alongside the fish and absorb the flavorful marinade.
• Make it Gluten-Free: Ensure you are using a gluten-free soy sauce or tamari.
• Make it Keto-Friendly: Substitute the honey or maple syrup with a keto-friendly sweetener like erythritol or stevia.

Storing and Reheating Leftovers

Storing: Leftover Balsamic Baked Tilapia can be stored in an airtight container in the refrigerator for up to 3 days.

Reheating: To reheat, you can gently warm the tilapia in the oven at 300°F (150°C) for about 10-15 minutes, or until heated through. You can also microwave the tilapia, but be careful not to overcook it. Microwaving can sometimes make the fish rubbery. For best results, reheat in the oven.

Nutritional Information (Approximate)

Per serving (approximate):

• Calories: 250-300
• Protein: 30-35g
• Fat: 10-15g
• Carbohydrates: 5-10g

Note: Nutritional information may vary depending on the specific ingredients used and portion sizes.

Balsamic Baked Tilapia Recipe

Ready to make this delicious dish? Here’s the complete recipe:

Enjoy!

We hope you enjoy this easy and delicious Balsamic Baked Tilapia recipe! It’s a perfect weeknight meal that’s both healthy and satisfying. Let us know in the comments below if you try it and how it turns out. What are your favorite side dishes to serve with fish?