How many servings does this recipe make?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

What ingredients do I need for Healthy Fish Bake?

You need 14 ingredients. The key ingredients include: 1 lb tilapia fillet (any white, mild fish), 1 lemon, zest of, 1 -2 clove garlic, sliced paper thin, 1 medium vidalia onion, sliced paper thin, and more.

Is Healthy Fish Bake suitable as seafood?

Yes, Healthy Fish Bake falls under the Seafood category and is a great choice for this type of meal.

How do I store leftover Healthy Fish Bake?

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Healthy Fish Bake Recipe

Name: Healthy Fish Bake
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 lb tilapia fillet (any white, mild fish); 1 lemon, zest of; 1 -2 clove garlic, sliced paper thin; 1 medium vidalia onion, sliced paper thin; ½ cup chopped herbs (basil or parsley or combination); 1 (1 lb) bag baby spinach leaves; 4 roma tomatoes, quartered; 1 cup freshly grated parmesan cheese; ½ cup dry white wine or ½ cup chicken broth; 1 lemon, juice of; 3 tablespoons soy sauce; 3 tablespoons canola oil; 3 tablespoons rice vinegar; salt and pepper

Try this homemade Healthy Fish Bake recipe the whole family will love. Made with tilapia fillet, lemon, clove garlic and vidalia onion. Easy step-by-ste…

This Healthy Fish Bake relies on simple, everyday ingredients such as lemon, zest of, garlic, sliced paper thin, roma tomatoes, quartered and lemon, juice of. It comes together quickly and makes 4 servings, at about 348 kcal each. The step-by-step instructions below are written to be easy to follow, even on a busy day.

It's versatile enough for an easy weeknight dinner yet satisfying enough for guests at the weekend. Serve it with your favorite sides, and keep any leftovers for a quick meal the next day.

Updated Jun 30, 2026

Serves 4 Seafood

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

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Healthy Fish Bake

Tips for the best results

Variations & substitutions

My Personal Notes

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