Lemon Pepper & White Wine Baked Tilapia

Need a quick meal and don’t want to stand over the stove on a hot day? Throw some fish in the oven and you’ll have dinner in 30! This recipe is versatile, low maintenance and fast. It can also be varied in many ways to make a different dish, like; instead of baking, grill it or pan sear it; instead of Tilapia, use Grouper or Trout (or any somewhat firm white fish); you can pair it with pretty much any sides, saute whatever veggies you have on hand with coconut oil and salt/pepper/garlic; this could even be made into tacos or top a salad! I like it baked because the fish just flakes apart and there is a natural sauce that comes from the pan, which tastes luscious. For the picture, I paired it with fried rice that I added lots of veggies to make a complete meal. Here’s a super simple fried rice recipe, just add veggies and make sure you are using gluten-free soy sauce.



Amount           Ingredients

6-8 filets          Tilapia, De-boned filets, wild is best

2 Tbls                Lemon Pepper

2 Tbls                Lemon juice

3 Tbls                Ghee or Clarified Butter

3 Tbls                White wine, use wine that you like to drink preferably

2 tsp                   Sea salt

2 tsp                   Garlic, fresh, minced

1 Tbls                 Parsley, fine chop



1. Place Tilapia, presentation side up in a 13×9 baking dish, try not to overlap the filets

2. Pour lemon juice, butter and wine into the pan

3. Season the filets evenly with lemon pepper and salt, sprinkle with garlic

4. Put it in the oven with foil over pan, at 350 degrees for 20 minutes, then remove foil and bake 10 more minutes or until the fish is cooked through or flakes easily in the thickest part

5. Serve, pour pan juices over & sprinkle with parsley

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One Response to “Lemon Pepper & White Wine Baked Tilapia”

  1. This was tasty! I didn’t have lemon pepper so I just subbed regular fresh-cracked black pepper and added a bit more lemon juice. I served this with some israeli couscous with grated pecorino-romano and some steamed broccoli. Super easy weeknight dish. Thanks!

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