Sheet Pan Tilapia

Fast, clean fish dinner: flaky tilapia, bright citrus, olive oil finish. No dryness.

Total: 16 minActive: 8 minDifficulty: EasyYield: 4 ServingsTemp: 450°F

Timing note: 16 mins

Gluten-FreeMediterraneanSeafood

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Sheet Pan Tilapia

Fast, clean fish dinner: flaky tilapia, bright citrus, olive oil finish. No dryness.

Total: 16 minActive: 8 minDifficulty: EasyYield: 4 ServingsTemp: 450°F

Timing note: 16 mins

Gluten-FreeMediterraneanSeafood

Full recipe Frame mode

The Key Move

Pat fish dry and roast hot; pull as soon as it flakes and turns opaque.

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The Setup

Sheet Pan
half sheet

The Mise en Place

5 of 7

Your prep station before cooking begins

Units

The Protein (0/1)

1½ lbtilapia fillets(4 fillets, patted very dry)

Seasoning (0/2)

1 tspkosher salt(to taste)

¾ tspblack pepper

The Finish (0/1)

1½ tbspolive oil(plus a small drizzle to finish)

Other (0/2)

1 wholeorange(half sliced, half juiced)

My fish is dry and a little tough.

Ah, that means it went a minute or two too long. For next time, start peeking at your fish around the 6-7 minute mark. It cooks fast, and you want to pull it the moment it flakes e…

My fish came out watery, not flaky.

That usually happens if the fish went into the oven wet, or if the oven wasn't quite hot enough.

Chef's Notes

Storage

Best fresh. Refrigerate up to 2 days and reheat gently to avoid drying.

The Method

PREHEAT

Heat oven to 450F (232C). Line a sheet pan.

High heat cooks thin fish fast so it stays moist. • Oven fully preheated

DRY

Pat tilapia very dry. Season with salt and pepper. Drizzle lightly with olive oil (1½ tbsp).

Wet fish steams and turns watery; dry fish roasts. • No visible moisture on fish • Clean fish aroma

Checkpoint:

Surface looks dry before oil, then lightly glossy after

ARRANGE

Place fish on the pan. Add orange (1 whole) slices around and on top.

Space helps roasting and prevents steaming. • Citrus slices not piled • Fresh citrus aroma

Checkpoint:

Fish spaced with room around each fillet

ROAST

Time-sensitive

Roast 7-10 minutes until fish is opaque and flakes easily in large pieces.

Stop early—white fish goes from perfect to dry fast. • Fish turns opaque with slight separation at edges • Light roasted aroma

Checkpoint:

Opaque center and large flakes

FINISH

Squeeze orange (1 whole) and lemon (1 whole) juice over fish. Drizzle a small spoon of olive oil (1½ tbsp) and add parsley (¼ cups) if using.

Acid and oil at the end make white fish taste alive. • Fish looks lightly glossy, not wet • Citrus lifts the aroma immediately

Checkpoint:

Bright, clean finish