Sesame Tilapia

Sesame Tilapia


"Tilapia fillets baked and infused with the flavor of sesame oil can't be beat! If you have the time, cover and marinate in fridge overnight. Serve with a green salad."

Ingredients 1 h 15 m {{adjustedServings}} servings 359 cals

Serving size has been adjusted!

Original recipe yields 2 servings



Amount per serving ({{servings}} total)

  • Calories:
  • 359 kcal
  • 18%
  • Fat:
  • 28.9 g
  • 44%
  • Carbs:
  • 1.3g
  • < 1%
  • Protein:
  • 23.2 g
  • 46%
  • Cholesterol:
  • 41 mg
  • 14%
  • Sodium:
  • 290 mg
  • 12%

Based on a 2,000 calorie diet

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  • Prep

  • Cook

  • Ready In

  1. Place the tilapia in a bowl, and drizzle with the sesame oil. Season with the garlic, Italian seasoning, kosher salt, and pepper. Cover, and marinate at least 30 minutes in the refrigerator.
  2. Preheat oven to 350 degrees F (175 degrees C).
  3. Transfer the tilapia and marinade to a baking dish, and bake 30 minutes in the preheated oven, until fish is easily flaked with a fork.
Tips & Tricks
Healthier Broiled Tilapia Parmesan

See how to make a healthier version of Parmesan-crusted tilapia.

Garlic Alfredo Tilapia

Make this popular restaurant dish from scratch--it's easy and so tasty.


  • Note
  • The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cooking method, etc., the actual amount of the marinade consumed will vary.
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Reviews 178

  1. 240 Ratings

lefty chef

This was a desperation recipe for me and it turned out great. I put six frozen tilapia filets into a ziploc bag, added about a half cup of sesame oil, a packet and a half of Italian seasoning, a sprinkling of salt and pepper and 3 cloves of minced garlic, then shook the bag up and let the filets marinate and defrost at the same time inside the bag in a sinkful of cold water for an hour. Baked them for 22 minutes and they were perfectly done. My family LOVED them and they had plenty of flavor.


Very, very nice recipe. We love the subtle flavor that sesame oil gives. A couple of things: I used that lemon pepper shake that you can buy for seafood rather than the Italian seasoning which I thought would clash with the sesame. Worked wonderfully. Also, I sprinkled toasted sesame seeds on the top. Be careful not to overcook and you've got a 5 star recipe!


THIS RECIPE WAS A HUGE HIT - and my family is extremely finicky. But, I did do a few things differently than the recipe called for. I used fresh herbs (oregano, basil, and parsley) and dried rosemary (but not much). I put everything in a dish when I was making the marinade, then transferred it all to a ziplock bag and put in the refrigerator. I made sure all pieces of fish were coated with the marinade and turned it (the bag) and massaged the fish every 30 minutes for an hour and a half - this was to make sure every peice was good and coated with all of the herbs and spices. Then I took the fish out of the refrigerator, brushed all of the excess marinade (from inside the bag) onto the fish with a basting brush and enclosed all of the fish in an aluminum foil "tent" and put it in a glass baking dish. The fish fell apart when it was done (about 40 minutes at 345- 350) and the juices were inside the foil bag with the fish. I WILL DEFINATELY MAKE THIS AGAIN! BRAVO to the creator of this recipe!