Go Back Email Link
–+ servings
Print Recipe
5 from 8 votes

How to Cook Frozen Tilapia

How to cook frozen tilapia fish in oven, Instant Pot, air fryer or microwave is here. Cook until moist and fork tender from a frozen fillet.
Prep Time5 minutes
Cook Time20 minutes
Course: Entree, Main Course
Cuisine: American
Keyword: baked, lemon pepper, oven, sheet pan, tilapia, white fish
Servings: 4
Author: The Typical Mom

Equipment

  • 1 baking sheet

Ingredients

  • 3-4 fillets tilapia frozen fillets
  • 2 lemons
  • 2 tbsp butter melted
  • 1 tbsp parsley
  • 1 tsp chili pepper flakes
  • 1/2 tsp salt
  • 1/4 tsp pepper

Instructions

  • Set oven to 375°. Line baking sheet with parchment paper. Slice lemons and place 3 slices under each frozen fillet on sheet. Drizzle on melted butter. Top the tilapia fillets with chili pepper flakes, salt, pepper, and parsley.
  • Bake approx. 20-22 minutes or until tilapia is cooked thoroughly into the center and fork tender. Timing will vary depending on how thick yours are, check at 18 minutes if they're on the smaller side.

Video

Nutrition

Serving: 2oz | Calories: 140kcal | Carbohydrates: 5g | Protein: 26g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 64mg | Sodium: 367mg | Potassium: 477mg | Fiber: 2g | Sugar: 1g | Vitamin A: 245IU | Vitamin C: 30mg | Calcium: 31mg | Iron: 1mg