Cajun Baked Tilapia Loins | Renee's Kitchen Adventures

Tuesday, March 28, 2017

Cajun Baked Tilapia Loins

One of the easiest baked tilapia recipes you can make! Baked from frozen, Cajun Baked Tilapia Loins are moist, flaky and flavorful and on your table in about 30 minutes!  Lemon butter and Creole seasonings make this healthy baked tilapia recipe a family favorite.

Cajun Baked Tilapia Loins by Renee's Kitchen Adventures on a white platter with parsley and lemon

Today I'm sharing a baked tilapia recipe I've made for my family for years and one that continues to be a family favorite. This recipe goes on my menu about once a month!

When it comes to fish, I've got fish lovers and fish haters.

We are divided pretty equally on our feelings about fish. Number two son loves this recipe for Sweet and Spicy Swai Fillets. (You can sub Tilapia Loins in this recipe too!) And, hubby enjoys this Parmesan Crusted Tilapia. Me...I'll eat just about any fish from the sea..but I'm not a fan of lake fish, like Perch or walleye. Son number one and daughter do not like fish. They are our fish haters!

This Cajun Baked Tilapia Loins recipe is one of the few fish recipes we all agree on and will eat and actually enjoy! If that doesn't speak to the deliciousness of this baked tilapia recipe, I don't know what does!

Cajun Baked Tilapia Loins by Renee's Kitchen Adventures on a white platter with lemons

Can I bake tilapia from frozen?

Yes! You can definitely bake tilapia loins from frozen.

Preparation is super simple.  Since the fish is cooked from frozen, there's little need to plan for this recipe...which for me, is a life saver on busy days! Lemon, butter, and garlic are mixed and poured over the frozen fish. Then the seasoning is added and it's all baked in the oven.  No frying involved, which also makes this a healthy baked tilapia recipe!

oven baked tilapia recipes, frozen tilapia recipes
main course, seafood
Yield: 4 servings
Author: Renee Paj
Cajun Baked Tilapia

Cajun Baked Tilapia

Prep time: 5 MinCook time: 30 MinTotal time: 35 Min
Easy baked tilapia recipe that employs the flavors of lemon butter and creole seasoning that bakes up flaky and moist.


  • 4 - 6 Tilapia loins, about 4 oz. each, frozen (or fillets)
  • 2 small lemons, or 1 large lemon
  • 3 cloves of garlic, minced (optional)
  • 2 TBSP unsalted butter or buttery-spread
  • 2 - 3 tsp. Creole seasoning (I use Tony Chachere's)
  • Fresh chopped parsley for garnish


  1. Preheat oven to 400 degrees F. Spray 13" x 9" glass baking dish or metal sheet pan with cooking spray. Set aside.
  2. In small saucepan or in microwave, melt the butter. Stir in the minced garlic, if using. Take off heat.
  3. Squeeze juice from one small lemon (or half of large) into the butter-garlic mixture and slice the other lemon (or other half of large).
  4. Place frozen Tilapia loins into the prepared baking dish or pan, leaving a little space between each. Pour the butter-garlic-lemon mixture evenly over loins. (It will freeze to the surface creating a glaze that will melt into the fish as it cooks). Sprinkle with creole seasoning. Use as little or as much as you like. We like a lot.
  5. Top each frozen loin with a slice of lemon or two. Bake in oven for 25 - 30 minutes. NOTE: if the loins or fillets you have are smaller than 4 oz., watch them and reduce bake time. Fish is done once it flakes easily with a fork. Do not overbake!
  6. Remove tilapia to serving tray. Spoon juices from pan over each piece of fish. Garnish with parsley. Serve immediately.

Nutrition Facts



Fat (grams)

9.76 g

Sat. Fat (grams)

4.95 g

Cholesterol (grams)

121.52 mg

Carbs (grams)

6.56 g

Fiber (grams)

1.93 g

Sugar (grams)

1.52 g

Net carbs

4.62 g

Protein (grams)

43.65 g

Sodium (milligrams)

113.67 mg

Nutrition information is an estimate and only provided as a courtesy.

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Where can I find Tilapia Loins?

Look for Tilapia loins at your grocers. They are meatier than fillets and we like them so much better. They are a very mild fish with little to no "fish" taste. The only place I used to be able to find loins was at Costco, but they are more widely available now.

Can't find tilapia loins? This recipe works with tilapia filets too...just adjust the bake time accordingly.

If you're someone whose intimidated by preparing fish, this is a great recipe to start with.  It's fairly fool proof and it tastes terrific!

Don't forget to pin Cajun Baked Tilapia Loins to your healthy seafood boards!

Cajun Baked Tilapia Loins by Renee's Kitchen Adventure pin for Pinterest

*This recipe first appeared on Renee's Kitchen Adventures on 10/2010 when it was called Terrific Tilapia Loins. It has been updated with a pinnable image, new post images, and a title that reflects the recipe more accurately. However, it's the same delicious recipe and instructions as the 2010 edition. 

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  1. Hello! This recipe sounds delic! I too am a fan of Brummel & Brown so was happy to see that in your recipe? I normally eat tilapia fillets but recently came across the Kirkland tilapia loins at you think they taste more mild? We love seafood but not the "fishy" tasting varieties. Would you definetely recommend loins over fillets?

    1. oh yes! those Kirkland Loins are really MY favorite! Very mild tasting. I do not like fishy tasting fish at all! Hope you enjoy it this way...this is my go to fish recipe for sure!

    2. From a tip given long ago, let fish sit in milk for about 30 minutes and fishy taste is gone

  2. what can be substituted for Brummel and Brown? I don't know what that is. If it's essential, I'll buy it. If I can sub something I already have in my fridge I'd rather do that & save time & $. Let me know? thanks!

    1. Hello! any sort of buttery spread will work fine, as will butter. It may change the nutritional info if you substitute anything else, as I used the stats from the B & B spread in the calculations. Thanks!!!

  3. This has flavors we loved and it was so easy to make!

    1. Glad you enjoyed it and thank you for your review!


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