Tired of bland, uninspiring seafood dishes that leave you reaching for the takeout menu? I’ve been there too! This Baked Tilapia in Creamy Coconut Sauce transforms mild white fish into a restaurant-worthy meal that melts in your mouth with tropical flavors and creamy richness. As the heart behind FoodyDish, I’ve perfected this recipe through countless iterations to bring you the perfect balance of simplicity and wow-factor.
Growing up near coastal waters, seafood has always been my passion, and I’m excited to share how this easy tilapia recipe can become your new weeknight hero. In the sections below, I’ll walk you through selecting the perfect tilapia fillets, prepping them with minimal effort, and transforming them with a velvety coconut sauce that’s both impressive and incredibly easy to make.
Why This Baked Tilapia Recipe Works
● Uses affordable, easy-to-find tilapia fillets available at most grocery stores
● Prep takes just 10 minutes with only 20 minutes of baking time
● Creamy coconut sauce adds moisture, preventing the common problem of dry fish
● Perfect for busy weeknights but elegant enough for weekend entertaining
● Naturally gluten-free and can be easily adapted for dairy-free diets
Choosing the Right Baked Tilapia
Best Cuts for This Recipe
Tilapia fillets are the star of this dish. Look for fillets that are uniform in thickness (about 1/2-inch thick) to ensure even cooking. While fresh tilapia produces the best results, high-quality frozen fillets work beautifully too just make sure they’re completely thawed before baking.
Buying Tips
When shopping for tilapia, look for fillets with firm, translucent flesh that springs back when touched. The fillets should have a mild, clean scent never fishy. If possible, choose sustainably farmed or caught tilapia, which tends to have better flavor and fewer environmental concerns.
Substitutions
If tilapia isn’t available, this recipe works wonderfully with other mild white fish like cod, haddock, or swai. For a more premium version, try using halibut or sea bass, though you may need to adjust cooking times for thicker fillets.
Baked Tilapia Ingredients & Prep
Baked Tilapia Prep Essentials
Before baking, pat the tilapia fillets dry with paper towels to remove excess moisture. This crucial step helps the seasoning adhere better and promotes even browning. If the fillets have any remaining scales or pin bones, remove them with tweezers or kitchen pliers.
Marinades/Rubs
- 4 tilapia fillets (about 1.5 lbs total)
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon cayenne pepper (optional for heat)
Coconut Sauce Ingredients
- 1 can (13.5 oz) coconut milk (full-fat recommended)
- 2 tablespoons fresh lime juice
- 1 tablespoon fresh ginger, grated
- 2 cloves garlic, minced
- 1 tablespoon honey or maple syrup
- 1 tablespoon soy sauce or coconut aminos
- 1/4 cup fresh cilantro, chopped (plus more for garnish)
- 1 tablespoon cornstarch mixed with 2 tablespoons water (for thickening)
Step-by-Step Baked Tilapia Cooking Instructions
Baked Tilapia Pre-Cooking Prep
- Preheat your oven to 375°F (190°C) and lightly grease a baking dish.
- Pat the tilapia fillets dry and place them in a single layer in the baking dish.
- Mix the olive oil with salt, pepper, paprika, garlic powder, onion powder, and cayenne (if using).
- Brush this seasoning mixture evenly over both sides of the tilapia fillets, ensuring they’re well coated.
Baked Tilapia Cooking Method
- In a medium saucepan, combine coconut milk, lime juice, grated ginger, minced garlic, honey, and soy sauce. Bring to a gentle simmer over medium heat.
- Simmer for 5 minutes, then stir in the cornstarch slurry. Cook until the sauce thickens slightly, about 2 minutes.
- Stir in chopped cilantro and pour the coconut sauce over the seasoned tilapia fillets.
- Bake uncovered for 18-22 minutes, depending on the thickness of your fillets.
Baked Tilapia Doneness Check
The tilapia is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C). The flesh should be opaque and no longer translucent. Be careful not to overcook, as tilapia can quickly become dry.
Baked Tilapia Resting
Allow the baked tilapia to rest for 3-5 minutes after removing it from the oven. This resting period allows the juices to redistribute throughout the fish and the sauce to settle, resulting in more flavorful and tender fillets.
Pro Tips for Perfect Baked Tilapia
Avoiding Tough/Dry Baked Tilapia
- Don’t overcook! Tilapia cooks quickly, so set a timer and check early.
- The coconut sauce helps keep the fish moist, but you can also baste the fillets halfway through cooking for extra protection.
- If using frozen tilapia, thaw completely in the refrigerator overnight for the most even cooking.
Tool Recommendations
An instant-read thermometer is invaluable for perfectly cooked fish. A shallow, ceramic baking dish works best for this recipe as it conducts heat evenly and makes for an attractive serving dish. Silicone basting brushes help distribute the seasoning evenly without damaging the delicate fillets.
Storage & Reheating
Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, place in a covered baking dish in a 300°F (150°C) oven until just warmed through, about 10 minutes. Add a splash of coconut milk if the sauce has thickened too much.
Discover more delicious recipes and cooking tips on my Pinterest page follow along for weekly meal inspiration that makes cooking exciting and approachable!
Baked Tilapia Flavor Variations
Spicy Twist
Kick up the heat by adding 1-2 tablespoons of Thai red curry paste to the coconut sauce, or incorporate fresh chili peppers like jalapeños or serranos. A dash of sriracha or hot sauce drizzled over the finished dish adds color and a spicy punch.
Keto/Paleo
For a keto-friendly version, replace the honey with a keto-approved sweetener like monk fruit or erythritol. Ensure your coconut milk has no added sugars, and skip the cornstarch thickener—instead, let the sauce reduce naturally for a few extra minutes until it reaches your desired thickness.
Global Flavors
| Flavor Profile | Key Ingredients | Suggested Side Dishes |
|---|---|---|
| Thai-Inspired | Lemongrass, kaffir lime leaves, Thai basil | Jasmine rice, cucumber salad |
| Caribbean | Allspice, thyme, scotch bonnet pepper | Plantains, rice and beans |
| Indian | Curry powder, turmeric, mustard seeds | Basmati rice, naan bread |
| Mediterranean | Olives, capers, sun-dried tomatoes | Roasted vegetables, couscous |
Serving Baked Tilapia Suggestions
Pair this creamy coconut tilapia with fluffy jasmine rice or cauliflower rice to soak up the delicious sauce. For a complete meal, add steamed broccoli, roasted bell peppers, or a fresh green salad with mango and avocado. The tropical flavors in this dish pair beautifully with a chilled glass of Sauvignon Blanc or a light coconut water with lime for a non-alcoholic option.
Baked Tilapia FAQs
Can I use frozen tilapia fillets?
Yes, but make sure to thaw them completely in the refrigerator overnight and pat them dry before seasoning. Cooking partially frozen fillets will result in uneven cooking and excess moisture.
How do I fix overcooked tilapia?
If you’ve overcooked your tilapia, all is not lost! Gently flake the fish and stir it into the coconut sauce, adding a bit more coconut milk if needed to create a fish curry-like dish. Serve over rice for a delicious recovery meal.
Can I make this recipe ahead of time?
For best results, this dish should be prepared shortly before serving. However, you can prepare the coconut sauce up to 24 hours in advance and store it in the refrigerator. Reheat the sauce before pouring over the seasoned tilapia and baking.
How do I know when the tilapia is perfectly cooked?
Perfectly cooked tilapia should flake easily with a fork but still be moist. If using a thermometer, the internal temperature should reach 145°F (63°C). The fish should be opaque all the way through.
Conclusion
Ready to transform your weeknight dinner routine? This Baked Tilapia in Creamy Coconut Sauce delivers restaurant-quality results with minimal effort the perfect combination for busy food lovers. The velvety coconut sauce elevates simple tilapia into something truly special, and with prep and cooking time under 30 minutes, it’s faster than takeout! Thousands of home cooks have already made this their go-to fish recipe, and the rave reviews speak for themselves. Once you’ve mastered this dish, expand your seafood repertoire with our other fan favorites.
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Baked Tilapia in Creamy Coconut Sauce: Easy Weeknight Win!
- Total Time: 35 mins
- Yield: 4 servings 1x
Description
A flavorful and easy baked tilapia dish cooked in a creamy coconut sauce with garlic, onions, and a touch of lime for a tropical, comforting meal.
Ingredients
4 tilapia fillets
1 tbsp olive oil
1 small onion, finely chopped
3 garlic cloves, minced
1 can (13.5 oz) coconut milk
1 tbsp lime juice
1 tsp salt
1/2 tsp black pepper
1/2 tsp paprika
1/4 tsp chili flakes (optional)
Fresh cilantro for garnish
Instructions
1. Preheat oven to 375°F (190°C) and lightly grease a baking dish.
2. Season tilapia fillets with salt, pepper, and paprika on both sides.
3. In a skillet, heat olive oil over medium heat and sauté onions until soft.
4. Add garlic and cook for another 30 seconds until fragrant.
5. Pour in coconut milk, lime juice, and chili flakes; stir to combine.
6. Simmer for 2–3 minutes, then remove from heat.
7. Place tilapia fillets in the prepared baking dish and pour the coconut sauce over them.
8. Bake for 20–25 minutes, or until the fish flakes easily with a fork.
9. Garnish with fresh cilantro and serve warm with rice or steamed vegetables.
Notes
You can substitute tilapia with cod or halibut.
Add a few cherry tomatoes or spinach leaves for extra color and flavor.
For a richer taste, use full-fat coconut milk.
- Prep Time: 10 mins
- Cook Time: 25 mins
- Category: Dinner
- Method: Baked
- Cuisine: Filipino
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 410
- Sugar: 3g
- Sodium: 540mg
- Fat: 29g
- Saturated Fat: 18g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 5g
- Fiber: 1g
- Protein: 33g
- Cholesterol: 85mg
Keywords: baked tilapia, coconut sauce, creamy fish recipe, easy seafood dinner