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Here is an easy baked tilapia recipe with lemon and capers that couldn’t be quicker, simpler or more delicious. It comes together in less than 20 minutes. Perfect when you need a quick and easy dinner.
If you don’t usually cook baked fish but are trying to eat healthier, you might want to give this skinny baked tilapia with lemon and capers a try. The lemon, garlic, caper flavor combination really is a winner.
We try to eat fish once or twice a week. It’s healthy, low in WW Points and we both really like it.
Did you know that on the old, original Weight Watchers Program (1960’s version), you were required to eat fish at least 5 times a week???
Weight Watchers has come a long way baby!!!
You never have to eat fish if you don’t want to, but just in case you do, I’ve searched the web and gathered dozens of diverse and delicious tilapia recipes from all my favorite Weight Watchers friendly recipe sites.
I’m looking forward to cooking and eating my way through the list!
Wanna join me?
Baked Tilapia with Lemon and Capers
This is a simple recipe that can be changed in many ways.
According to my calculations each serving of has 172 calories.
To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)
Recipe Variations
No tilapia?
Substitute whatever fish you prefer. Cod, haddock, sole, flounder, trout, mahi mahi, salmon, etc.
No capers?
Substitute chopped olives or skip them altogether
No lemon?
Substitute fresh lime juice or orange juice.
No oregano?
Substitute whatever seasoning you prefer. Dill, Italian seasoning, lemon pepper, garlic herb, cajun, Old Bay, etc.
This AllRecipes video shows how easy it is to make your own lemon garlic tilapia. It’s slightly different than the recipe below, using lemon juice, butter, fresh garlic, dried parsley, salt and pepper. It’s even easier with fewer ingredients. Though I didn’t calculate, I’d guesstimate that the Points would be about the same.
If you like this Lemon Capers Baked Tilapia, be sure to check out my other easy, healthy Weight Watchers friendly recipes including Baked Fish with Spinach and Asian Drizzle, Crock Pot Salmon Fillets and Asian Vegetables, Cuban Style Fish, Baked Fish with Lemon and Herbs and Prosciutto Wrapped Cod.
If you’ve made this Low Fat Protein-Packed Baked Tilapia, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.
Baked Tilapia with Lemon and Capers Recipe
Ingredients
- 4 tilapia fillets (about 6 ounces each)
- 1 tablespoon butter, melted
- 3 tablespoons fresh lemon juice
- 1-1/2 teaspoons garlic powder
- 1/8 teaspoon salt
- 2 tablespoons capers, drained
- 1/2 teaspoon dried oregano
- 1/8 teaspoon paprika
Instructions
- Place tilapia fillets in an ungreased 9×13-inch baking dish.
- In a small bowl (affiliate link), combine the butter, lemon juice, garlic powder and salt. Pour evenly over the fillets.
- Sprinkle capers, oregano and paprika over tilapia fillets.
- Bake, uncovered, at 425°F for 10-15 minutes, or until the fish fillets flake easily with a fork.
Notes
(Must be logged into WW on a smartphone or tablet.) 3 Weight Watchers SmartPoints (Old Plan) 4 Weight Watchers PointsPlus (Old Plan) Variations No tilapia? – substitute whatever fish you prefer. Cod, haddock, sole, flounder, trout, mahi mahi, salmon, etc. No capers? – substitute chopped olives or skip them altogether. No lemon? – fresh squeezed lime juice or orange juice. No oregano? – substitute whatever seasoning you prefer. Dill, Italian seasoning, lemon pepper, garlic herb, cajun, Old Bay, etc.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Source: adapted from Taste of Home
Here’s another video from Make Life Special with a quick and easy way to make baked tilapia. It calls for Old Bay Seasoning, Garlic Salt, Butter and lemon slices. To make this recipe more Weight Watchers friendly, I’d just cut back on the butter, using little dabs of it on the fillets, instead of big chunks.
More Tilapia Recipes from My Favorite Weight Watchers Recipe Sites
- Artichoke Parmesan Tilapia, 177 calories, 3 PointsPlus (LaaLoosh)
- Baked Garlic Lemon Tilapia, 200 calories, 5 PP, 3 SmartPoints (SkinnyTaste)
- BBQ Mango Tilapia, 197 calories, 5 PointsPlus (Hungry Girl)
- Braised Tilapia with Kale and Stewed Tomatoes, 330 calories, 8 PointsPlus (Green Lite Bites)
- Broiled Tilapia with Garlic, 197 calories, 4 PointsPlus (SkinnyTaste)
- Broiled Tilapia with Parmesan Cream Sauce, 220 calories, 6 PointsPlus (LaaLoosh)
- Broiled Tilapia with Thai Coconut Curry Sauce, 225 calories, 6PP/3SP (SkinnyTaste)
- Broiled Tilapia with Tomato Caper Sauce, 257 calories, 6PP/3SP (SkinnyTaste)
- California-Style Tilapia Nachos, 264 calories, 7 PointsPlus (LaaLoosh)
- Cilantro Lime Tilapia Tacos, 319 calories, 8PP/6SP (SkinnyTaste)
- Crispy Baked Coconut Crusted Tilapia, 194 calories, 5PP/4SP (Dashing Dish)
- Crispy Baked Parmesan Crusted Tilapia, 144 calories, 4PointsPlus (Green Lite Bites)
- Honey Lime Tilapia, 258 calories, 6PP/SP (Slender Kitchen)
- Indian Spiced Tilapia with Watermelon Salsa, 223 calories, 6PP/3SP (Simple Nourished Living)
- Lemon Ginger Tilapia, 237 calories, 6 PointsPlus (LaaLoosh)
- Mama Crosariol’s Delicious Tilapia 3 PointsPlus (Meal Planning Mommies)
- Mojito Tilapia, 104 calories, 3 PointsPlus (Green Lite Bites)
- Parmesan Crusted Tilapia, 189 calories, 5PP/4SP (Recipe Diaries)
- Parmesan Tilapia, 224 calories, 6 PointsPlus (LaaLoosh)
- Pecan Crusted Tilapia, 230 calories, 6 PointsPlus (LaaLoosh)
- Pumpkin Seed Encrusted Baked Tilapia, 185 calories, 4PP/5SP (SkinnyTaste)
- Skinny Blackened Tilapia, 195 calories, 4 SmartPoints (Skinny Kitchen)
- Sweet Lemony Fabulous Tilapia, 284 calories, 8 SmartPoints (Skinny Kitchen)
Thanks for including my recipe!
You are most welcome, Gina!