When it comes to healthy seafood options, tilapia is a great choice. Not only is it low in fat and calories, but it’s also rich in protein, omega-3 fatty acids, and various essential vitamins and minerals. But sometimes, cooking the same old tilapia fillets can get boring. That’s why we’ve rounded up 20 delicious and healthy tilapia recipes that are perfect for every occasion.
From flavorful baked and grilled options to quick and easy stir-fries, these recipes showcase the versatility of tilapia and provide plenty of inspiration for your next meal. Whether you’re looking for a light and refreshing lunch or a satisfying dinner, we’ve got you covered with our collection of tilapia recipes.
In this article, we’ll dive into some of our favorite tilapia dishes, from classic combinations like lemon garlic and parmesan crust to international flavors like Asian-style steaming and coconut curry. We’ll also explore some tasty twists on traditional recipes, such as healthy tacos and ceviche. So go ahead, get cooking, and discover the delicious world of tilapia!
Lemon Garlic Baked Tilapia
This recipe combines the tender flaky texture of tilapia with the bold flavors of lemon and garlic, making it a perfect choice for a quick and satisfying dinner.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 2 lemons, juiced
– 4 cloves garlic, minced
– 1 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place tilapia fillets on the prepared baking sheet.
4. In a small bowl, whisk together lemon juice, garlic, and olive oil.
5. Brush the mixture evenly over each tilapia fillet.
6. Season with salt and pepper to taste.
7. Bake for 12-15 minutes or until cooked through.
8. Garnish with chopped parsley if desired.
Cooking Time: 12-15 minutes
Healthy Tilapia Tacos with Avocado Salsa
Experience the perfect blend of flavors and textures with this simple and nutritious recipe. Fresh tilapia, crunchy slaw, and creamy avocado salsa come together to create a deliciously healthy meal.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1/2 cup lime juice
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper, to taste
– 8 corn tortillas
– 1/2 cup red cabbage slaw (see note)
– Avocado salsa (recipe below)
– Optional toppings: diced tomatoes, shredded lettuce, diced avocado
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together lime juice, olive oil, garlic, cumin, salt, and pepper.
3. Place tilapia fillets in a shallow dish and pour the marinade over them. Let marinate for 10-15 minutes.
4. Bake tilapia for 12-15 minutes or until cooked through.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
Avocado Salsa:
– 3 ripe avocados, diced
– 1/2 red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– Juice of 1 lime
– Salt and pepper, to taste
Combine all ingredients in a bowl and mix until smooth. Serve with tilapia tacos.
Cooking Time: 25-30 minutes
Spicy Blackened Tilapia
Elevate your seafood game with this bold and flavorful recipe that combines the richness of blackening seasoning with a spicy kick. This dish is perfect for those who like a little heat in their meal.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 2 tbsp blackening seasoning
– 1 tsp cayenne pepper
– 1 tsp paprika
– 1/2 tsp garlic powder
– Salt and pepper, to taste
– 2 tbsp olive oil
– 2 lemons, sliced
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together blackening seasoning, cayenne pepper, paprika, and garlic powder.
3. Season the tilapia fillets with salt and pepper. Then, coat each fillet evenly with the blackening mixture.
4. Heat olive oil in an oven-safe skillet over medium-high heat. Add the coated tilapia and cook for 2-3 minutes on each side.
5. Transfer the skillet to the preheated oven and bake for 8-10 minutes or until the fish is cooked through.
6. Serve immediately with a squeeze of lemon juice.
Cooking Time: 12-15 minutes
Tilapia with Mango Salsa
This recipe combines the delicate flavor of tilapia with the sweetness of mango, creating a unique and delicious dish perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1 ripe mango, diced
– 1/2 red onion, finely chopped
– 1 jalapeño pepper, seeded and finely chopped
– 1 tablespoon lime juice
– 1 teaspoon honey
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place tilapia fillets on the baking sheet.
4. Bake for 12-15 minutes or until cooked through.
5. Meanwhile, combine mango, red onion, jalapeño pepper, lime juice, and honey in a bowl.
6. Stir well to combine.
7. Serve baked tilapia with mango salsa spooned over the top. Garnish with fresh cilantro leaves.
Cooking Time: 12-15 minutes
Grilled Tilapia with Herb Butter
Elevate your seafood game with this simple yet impressive recipe that combines the tender flavor of tilapia with the rich taste of herb butter. Perfect for a weeknight dinner or a special occasion, this dish is sure to please!
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1/2 cup unsalted butter, softened
– 2 tbsp chopped fresh parsley
– 1 tsp chopped fresh dill
– 1 tsp lemon zest
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together softened butter, parsley, dill, and lemon zest.
3. Season tilapia fillets with salt and pepper.
4. Grill tilapia for 4-5 minutes per side, or until cooked through.
5. Spread herb butter on top of each fillet during the last minute of grilling.
6. Serve immediately.
Cooking Time: 12-15 minutes
Tilapia and Quinoa Bowl
This flavorful and nutritious bowl combines the tender taste of tilapia with the nutty goodness of quinoa, all wrapped up in a burst of citrusy freshness. Perfect for a quick and healthy dinner option.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1 cup cooked quinoa
– 2 cups mixed greens
– 1/2 cup cherry tomatoes, halved
– 1/4 cup chopped fresh cilantro
– 2 tbsp olive oil
– 1 lime, juiced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Season tilapia fillets with salt and pepper.
3. Bake tilapia for 12-15 minutes or until cooked through.
4. In a large bowl, combine quinoa, mixed greens, cherry tomatoes, and chopped cilantro.
5. Drizzle olive oil and lime juice over the top.
6. Serve baked tilapia on top of the quinoa mixture.
Cooking Time: 20-25 minutes
Parmesan Crusted Tilapia
A flavorful and crispy tilapia recipe that combines the richness of Parmesan cheese with the delicate taste of fish, perfect for a quick weeknight dinner or special occasion. This dish is sure to please even the pickiest eaters!
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1 cup grated Parmesan cheese
– 1/2 cup panko breadcrumbs
– 2 tbsp olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together Parmesan cheese and panko breadcrumbs.
3. Drizzle olive oil over the tilapia fillets, then sprinkle with garlic and season with salt and pepper.
4. Coat each fillet with the Parmesan mixture, pressing gently to adhere.
5. Place coated tilapia on a baking sheet lined with parchment paper.
6. Bake for 12-15 minutes or until cooked through and golden brown.
Cooking Time: 12-15 minutes
Healthy Tilapia Ceviche
This refreshing recipe combines the flaky texture of tilapia with the tanginess of citrus, perfect for a light and healthy snack or appetizer. With only a few ingredients, you can enjoy a flavorful and nutritious dish in no time!
Ingredients:
– 1 pound fresh tilapia fillets
– 1/2 cup freshly squeezed lime juice
– 1/4 cup chopped red onion
– 1/4 cup chopped fresh cilantro
– 1 jalapeño pepper, seeded and finely chopped
– Salt and pepper to taste
– 1 avocado, diced (optional)
Instructions:
1. Cut the tilapia into small pieces and place them in a shallow dish.
2. Pour the lime juice over the fish, making sure each piece is coated.
3. Add the red onion, cilantro, and jalapeño pepper to the dish, stirring gently to combine.
4. Season with salt and pepper to taste.
5. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
6. Just before serving, stir in diced avocado (if using).
7. Serve chilled, garnished with additional cilantro if desired.
Cooking Time: 30 minutes
Enjoy your healthy and delicious tilapia ceviche!
Tilapia with Roasted Vegetables
This recipe combines the mild flavor of tilapia with the natural sweetness of roasted vegetables, making for a well-rounded and satisfying meal.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 2 tbsp olive oil
– 1 large red bell pepper, seeded and sliced
– 1 large zucchini, sliced
– 1 large yellow squash, sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place tilapia fillets on the baking sheet.
4. Drizzle olive oil over the fish, then season with salt and pepper.
5. Roast in the preheated oven for 12-15 minutes or until cooked through.
6. Meanwhile, toss bell pepper, zucchini, and squash with garlic, salt, and pepper.
7. Spread vegetables on a separate baking sheet and roast for 20-25 minutes or until tender.
8. Serve tilapia with roasted vegetables and garnish with chopped parsley if desired.
Cooking Time: 35-40 minutes
Mediterranean Tilapia with Olives and Tomatoes
Experience the bold flavors of the Mediterranean in this simple yet impressive dish. Pan-seared tilapia is topped with a savory mixture of olives, tomatoes, garlic, and herbs.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1/2 cup pitted green olives, sliced
– 1 can (14.5 oz) diced tomatoes
– 3 cloves garlic, minced
– 2 tbsp olive oil
– 2 tbsp chopped fresh parsley
– Salt and pepper to taste
– Fresh lemon wedges (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse tilapia fillets under cold water, pat dry with paper towels.
3. In a large skillet, heat olive oil over medium-high heat. Add garlic and cook for 1 minute.
4. Add sliced olives and cook for an additional 2 minutes.
5. Place tilapia fillets in the skillet and cook for 3-4 minutes on each side or until cooked through.
6. Transfer tilapia to a baking dish and top with diced tomatoes, parsley, salt, and pepper.
7. Bake for 8-10 minutes or until fish is opaque and flakes easily with a fork.
8. Serve hot with lemon wedges (if desired).
Cooking Time: 15-20 minutes
Air Fryer Tilapia with Lemon Dill Sauce
This recipe combines the health benefits of air-fried tilapia with the bright, citrusy flavor of lemon and the freshness of dill. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 2 lemons, juiced
– 1/4 cup olive oil
– 2 tbsp freshly chopped dill
– Salt and pepper to taste
– Air fryer basket liner or parchment paper
Instructions:
1. Preheat the air fryer to 400°F (200°C).
2. Line the air fryer basket with a liner or parchment paper.
3. Place the tilapia fillets in the air fryer basket, leaving some space between each filet.
4. Cook for 8-10 minutes, shaking halfway through.
5. While the fish is cooking, mix together lemon juice, olive oil, and chopped dill in a small bowl.
6. Remove the fish from the air fryer and brush with the lemon dill sauce.
7. Season with salt and pepper to taste.
8. Serve immediately.
Cooking Time: 8-10 minutes
Tilapia Piccata with Capers
A classic Italian-inspired dish that combines tender tilapia with the tangy flavor of capers and a hint of lemon.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1/4 cup capers, rinsed and drained
– 2 tbsp freshly squeezed lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Season tilapia fillets with salt and pepper.
3. In a large skillet, heat olive oil over medium-high heat. Add garlic and sauté for 1 minute.
4. Add capers and cook until fragrant, about 30 seconds.
5. Place tilapia fillets in the skillet and cook for 2-3 minutes on each side, or until cooked through.
6. Remove from heat and squeeze lemon juice over the top.
7. Serve immediately, garnished with chopped parsley if desired.
Cooking Time: 12-15 minutes
Asian-Style Steamed Tilapia
Experience the delicate flavor of tilapia infused with the aromatic flavors of Asia, all while maintaining its tender and flaky texture. This recipe is a perfect representation of the harmonious blend of Asian spices and herbs.
Ingredients:
• 4 tilapia fillets (6 oz each)
• 2 cloves garlic, minced
• 1 tablespoon soy sauce
• 1 tablespoon honey
• 1 tablespoon grated ginger
• 1 tablespoon sesame oil
• Salt and pepper to taste
• Fresh cilantro leaves for garnish
Instructions:
1. Preheat a steamer basket with boiling water.
2. In a small bowl, whisk together garlic, soy sauce, honey, ginger, and sesame oil.
3. Place tilapia fillets in the steamed basket, leaving space between each fillet.
4. Brush the Asian-inspired glaze evenly over both sides of the fish.
5. Steam for 8-10 minutes or until cooked through.
6. Season with salt and pepper to taste.
7. Garnish with fresh cilantro leaves and serve hot.
Cooking Time: 8-10 minutes
Tilapia Stir-Fry with Broccoli
A flavorful and healthy stir-fry recipe that combines the tender flakes of tilapia with the crunch of broccoli, all cooked to perfection in a savory sauce.
Ingredients:
– 1 pound tilapia fillets, cut into bite-sized pieces
– 3 cups broccoli florets
– 2 tablespoons vegetable oil
– 1 tablespoon soy sauce
– 1 tablespoon oyster sauce (optional)
– 1 teaspoon grated ginger
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the tilapia and cook until flaky, about 3-4 minutes per side. Remove from the pan and set aside.
3. In the same pan, add the broccoli and cook until tender, about 3-4 minutes.
4. In a small bowl, whisk together the soy sauce, oyster sauce (if using), and ginger. Add to the pan and stir to combine.
5. Return the tilapia to the pan and toss to coat with the sauce. Season with salt and pepper to taste.
6. Serve hot over rice or noodles.
Cooking Time: 12-15 minutes
Coconut Curry Tilapia
Coconut Curry Tilapia: A flavorful and aromatic dish that combines the delicate taste of tilapia with the creamy richness of coconut curry sauce.
– 4 tilapia fillets (6 oz each)
– 1/2 cup coconut milk
– 2 tbsp curry powder
– 1 tsp ground cumin
– 1 tsp paprika
– Salt and pepper, to taste
– Fresh cilantro, chopped (optional)
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together coconut milk, curry powder, cumin, paprika, salt, and pepper.
3. Place tilapia fillets in a shallow baking dish and brush the coconut curry mixture evenly over both sides of the fish.
4. Bake for 12-15 minutes or until the fish is cooked through and flakes easily with a fork.
5. Garnish with chopped cilantro, if desired.
Tilapia en Papillote with Herbs
Tilapia en Papillote with Herbs: A delicate and flavorful dish that allows the natural sweetness of tilapia to shine through, wrapped in a fragrant herb bundle.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1/4 cup olive oil
– 2 lemons, sliced
– 1/4 cup fresh parsley, chopped
– 1/4 cup fresh dill, chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the tilapia fillets under cold water, pat dry with paper towels.
3. In a small bowl, mix together olive oil, lemon slices, parsley, dill, garlic, salt, and pepper.
4. Place a tilapia fillet in the center of a piece of parchment paper (about 12″ square).
5. Spoon the herb mixture evenly over the fish, leaving a 1-inch border around the edges.
6. Fold the parchment paper over the fish to form a tight seal.
7. Repeat with the remaining fillets and herbs.
8. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Healthy Tilapia Chowder
This creamy and flavorful chowder is a great way to get your daily dose of omega-3s and protein. Made with tilapia, vegetables, and low-fat milk, this recipe is both nutritious and delicious.
Ingredients:
– 1 pound tilapia fillets, cut into bite-sized pieces
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (such as carrots, potatoes, and bell peppers)
– 1/2 cup low-fat milk
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
Instructions:
1. Heat oil in a large pot over medium-high heat.
2. Add onion and garlic; cook until softened (3-4 minutes).
3. Add tilapia and cook until opaque and flaky (5-6 minutes).
4. Add mixed vegetables, milk, and parsley. Stir to combine.
5. Reduce heat to low and simmer for 10-12 minutes or until the soup has thickened slightly.
6. Season with salt and pepper to taste.
Cooking Time: 20-22 minutes
Enjoy your healthy and delicious tilapia chowder!
Tilapia with Pineapple Salsa
This tropical twist on tilapia pairs perfectly with a sweet and tangy pineapple salsa. A flavorful and quick weeknight dinner that’s sure to please!
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1 cup pineapple chunks
– 1/2 cup red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– 1 lime, juiced
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place tilapia fillets on the prepared baking sheet.
4. Drizzle olive oil over the fish and season with salt and pepper.
5. Bake for 12-15 minutes or until cooked through.
6. While the fish is cooking, combine pineapple, red onion, jalapeño, and lime juice in a bowl.
7. Serve tilapia with warm pineapple salsa spooned on top.
8. Garnish with cilantro leaves if desired.
Cooking Time: 12-15 minutes
Tilapia and Spinach Stuffed Peppers
This recipe combines the flavors of tilapia, spinach, and bell peppers to create a deliciously healthy meal. The tender fish and crispy vegetables are packed with nutrients and make for a satisfying dinner.
Ingredients:
– 4 large bell peppers, any color
– 1 pound tilapia fillets, skin removed
– 1 cup fresh spinach leaves
– 1/2 cup cooked white rice
– 1 tablespoon olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds and membranes. Place them in a baking dish.
3. In a medium bowl, mix together tilapia, spinach, rice, olive oil, garlic, salt, and pepper.
4. Stuff each bell pepper with the fish mixture, filling to the top.
5. Cover the dish with aluminum foil and bake for 30 minutes.
6. Remove the foil and top each pepper with shredded cheese (if using). Return to oven and bake for an additional 10-15 minutes, or until peppers are tender.
Cooking Time: 40-45 minutes
Low-Carb Tilapia Lettuce Wraps
These crispy fish wraps are a refreshing twist on traditional tacos, with tender tilapia, crunchy lettuce, and tangy flavors. Perfect for a quick and easy dinner or lunch!
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1 head of lettuce
– 1/2 cup mayonnaise
– 1/4 cup chopped fresh cilantro
– 1 lime, juiced
– 1 tsp garlic powder
– Salt and pepper to taste
– Optional toppings: diced tomatoes, avocado, red onion
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place tilapia fillets on the baking sheet.
4. Sprinkle garlic powder and salt to taste.
5. Bake for 12-15 minutes or until cooked through.
6. Meanwhile, prepare lettuce leaves by washing and drying them.
7. Assemble wraps by placing a baked tilapia fillet onto a lettuce leaf, then topping with mayonnaise, cilantro, and lime juice.
8. Add optional toppings as desired.
Cooking Time: 12-15 minutes
Summary
Get ready to hook into delicious and healthy tilapia recipes! From classic baked dishes to international-inspired meals, we’ve got you covered. Try Lemon Garlic Baked Tilapia for a bright and citrusy twist, or Spicy Blackened Tilapia for a bold flavor kick. Or, go tropical with Mango Salsa or Pineapple Salsa. Whether you’re in the mood for tacos, stir-fries, or Mediterranean-inspired dishes, these 20 recipes are sure to please even the pickiest of eaters.
