Excited to whip up some healthy, flavorful meals? Tilapia is your perfect partner for low-calorie dinners that don’t skimp on taste. Whether you’re craving something zesty, herby, or comforting, we’ve gathered 18 delicious recipes to inspire your next kitchen adventure. Dive in and discover how easy and satisfying eating well can be!
Grilled Tilapia with Lemon and Herbs
Oven-baked tilapia gets a fresh twist on the grill. This quick recipe uses lemon and herbs for bright flavor. Perfect for summer dinners in under 20 minutes.
Ingredients
– 4 tilapia fillets
– 2 tablespoons olive oil
– 1 lemon
– 1 teaspoon dried oregano
– 1/2 teaspoon garlic powder
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons chopped fresh parsley
Instructions
1. Preheat grill to medium-high heat (400°F).
2. Pat tilapia fillets dry with paper towels to ensure even cooking.
3. Zest the lemon, then cut it into thin slices.
4. In a small bowl, mix olive oil, lemon zest, oregano, garlic powder, salt, and pepper.
5. Brush both sides of each tilapia fillet with the oil mixture.
6. Place lemon slices directly on the grill grates to prevent fish from sticking.
7. Grill tilapia for 3-4 minutes per side until opaque and flakes easily with a fork.
8. Sprinkle chopped parsley over the grilled tilapia.
9. Serve immediately with grilled lemon slices for squeezing.
Light and flaky, the tilapia absorbs the zesty lemon and herb marinade beautifully. For a complete meal, serve it over a bed of quinoa or with grilled asparagus. The fresh parsley adds a pop of color and freshness that complements the delicate fish.
Spicy Baked Tilapia with Paprika
Just when you need a quick, flavorful dinner, this spicy baked tilapia delivers. Juicy fillets get a bold paprika kick with minimal effort. Perfect for busy weeknights.
Ingredients
– 4 tilapia fillets
– 2 tbsp olive oil
– 1 tbsp smoked paprika
– 1 tsp garlic powder
– 1 tsp onion powder
– 1/2 tsp cayenne pepper
– 1/2 tsp salt
– 1/4 tsp black pepper
– 1 lemon
Instructions
1. Preheat oven to 400°F.
2. Pat tilapia fillets dry with paper towels to ensure crispiness.
3. In a small bowl, combine olive oil, smoked paprika, garlic powder, onion powder, cayenne pepper, salt, and black pepper.
4. Rub spice mixture evenly over both sides of each tilapia fillet.
5. Place fillets on a parchment-lined baking sheet, spacing them apart for even cooking.
6. Bake for 12-15 minutes until fish flakes easily with a fork.
7. Squeeze fresh lemon juice over the fillets immediately after baking to brighten flavors.
8. Let rest for 2 minutes before serving to allow juices to redistribute.
Baked to perfection, the tilapia boasts a flaky texture with a smoky, spicy crust. Serve it over a bed of quinoa or with roasted vegetables for a complete meal. The lemon adds a zesty finish that cuts through the heat beautifully.
Tilapia Tacos with Fresh Lime Slaw
Savor these tilapia tacos for a quick, fresh meal. They combine flaky fish with zesty slaw. Perfect for busy weeknights or casual gatherings.
Ingredients
– 1 lb tilapia fillets
– 1 tbsp olive oil
– 1 tsp chili powder
– 1/2 tsp cumin
– 1/4 tsp salt
– 8 corn tortillas
– 2 cups shredded cabbage
– 1/4 cup chopped cilantro
– 2 tbsp lime juice
– 1/4 cup sour cream
Instructions
1. Preheat a skillet over medium-high heat.
2. Pat tilapia fillets dry with paper towels to ensure even cooking.
3. Rub tilapia with olive oil, chili powder, cumin, and salt.
4. Cook tilapia in the skillet for 3-4 minutes per side until opaque and flakes easily.
5. Remove tilapia from skillet and let rest for 2 minutes before flaking.
6. Warm corn tortillas in the same skillet for 30 seconds per side to enhance flavor.
7. In a bowl, combine shredded cabbage, cilantro, and lime juice for the slaw.
8. Assemble tacos by placing flaked tilapia on warmed tortillas.
9. Top with the lime slaw and a dollop of sour cream.
Keep the slaw crisp by mixing it just before serving. For extra heat, add a pinch of cayenne to the spice rub. Always warm tortillas to prevent cracking. Kick back and enjoy the contrast of tender fish and crunchy slaw. The lime brightens each bite, making it irresistibly fresh. Serve with extra lime wedges for squeezing over the top.
Steamed Tilapia with Ginger and Scallions
Zesty and light, this steamed tilapia comes together quickly with fresh ginger and scallions. Perfect for a healthy weeknight dinner that doesn’t skimp on flavor. Steam it right for tender, flaky fish every time.
Ingredients
– 1 whole tilapia (about 1.5 pounds), cleaned and scaled
– 2 tbsp fresh ginger, julienned
– 3 scallions, cut into 2-inch pieces
– 2 tbsp light soy sauce
– 1 tbsp sesame oil
– 1 tsp sugar
– 1 cup water
Instructions
1. Rinse the tilapia under cold water and pat dry with paper towels.
2. Score both sides of the fish with three shallow diagonal cuts to help it cook evenly.
3. Place the tilapia on a heatproof plate that fits inside your steamer.
4. Scatter the julienned ginger and scallion pieces evenly over the fish.
5. In a small bowl, mix the light soy sauce, sesame oil, and sugar until the sugar dissolves.
6. Pour the sauce mixture over the fish, coating it thoroughly.
7. Pour the water into a steamer pot and bring it to a boil over high heat.
8. Once boiling, place the plate with the fish into the steamer.
9. Cover the steamer and steam the fish for 12 minutes over high heat.
10. Check for doneness by inserting a fork into the thickest part; the flesh should be opaque and flake easily.
11. Carefully remove the plate from the steamer using oven mitts.
12. Let the fish rest for 2 minutes before serving.
Velvety and moist, the tilapia flakes apart with a fork, infused with the sharp bite of ginger and mild onion notes from the scallions. Serve it over steamed jasmine rice to soak up the savory sauce, or alongside stir-fried vegetables for a complete meal.
Tilapia in Tomato Basil Sauce
A quick, flavorful fish dish perfect for busy weeknights. Tilapia fillets simmer in a vibrant tomato basil sauce that comes together in minutes. This recipe delivers restaurant-quality results with minimal effort.
Ingredients
– 4 tilapia fillets
– 2 tbsp olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 can (14.5 oz) diced tomatoes
– 1/4 cup fresh basil, chopped
– 1 tsp salt
– 1/2 tsp black pepper
– 1/2 tsp red pepper flakes
Instructions
1. Pat tilapia fillets dry with paper towels to ensure even browning.
2. Heat 2 tbsp olive oil in a large skillet over medium-high heat until shimmering.
3. Season tilapia fillets with 1/2 tsp salt and 1/4 tsp black pepper on both sides.
4. Place fillets in the hot skillet and cook for 3 minutes per side until golden brown.
5. Remove tilapia from skillet and set aside on a plate.
6. Add diced onion to the same skillet and cook for 3 minutes until translucent.
7. Add minced garlic and cook for 30 seconds until fragrant.
8. Pour in the can of diced tomatoes with their juices, scraping up any browned bits from the pan.
9. Stir in 1/4 cup chopped fresh basil, 1/2 tsp salt, 1/4 tsp black pepper, and 1/2 tsp red pepper flakes.
10. Bring sauce to a simmer and cook for 5 minutes to allow flavors to meld.
11. Return tilapia fillets to the skillet, spooning sauce over them.
12. Reduce heat to low, cover, and simmer for 5 minutes until fish flakes easily with a fork.
13. Remove from heat and let rest for 2 minutes before serving.
What makes this dish special is the tender, flaky fish contrasting with the bright, slightly spicy tomato sauce. Serve it over angel hair pasta or with crusty bread to soak up every drop of the delicious sauce. The fresh basil adds a fragrant finish that elevates the entire meal.
Pan-Seared Tilapia with Garlic Butter
Most weeknights demand quick, flavorful dinners that don’t compromise on taste. Pan-seared tilapia with garlic butter delivers exactly that—a restaurant-quality meal in under 20 minutes. Minimal prep and maximum flavor make this a go-to for busy households.
Ingredients
– 4 tilapia fillets
– 1/4 cup unsalted butter
– 4 cloves garlic
– 2 tbsp olive oil
– 1/2 tsp salt
– 1/4 tsp black pepper
– 2 tbsp fresh parsley
– 1 tbsp lemon juice
Instructions
1. Pat tilapia fillets completely dry with paper towels to ensure a crisp sear.
2. Season both sides of fillets evenly with salt and black pepper.
3. Mince garlic cloves finely and chop fresh parsley.
4. Heat olive oil in a large skillet over medium-high heat until shimmering, about 2 minutes.
5. Place tilapia fillets in the skillet without crowding; cook in batches if necessary.
6. Sear for 3-4 minutes until edges turn golden brown and release easily from the pan.
7. Flip fillets using a spatula and cook for another 2-3 minutes until opaque throughout.
8. Transfer cooked tilapia to a plate and cover loosely with foil to keep warm.
9. Reduce heat to medium and melt butter in the same skillet.
10. Add minced garlic and sauté for 30 seconds until fragrant but not browned.
11. Stir in lemon juice and half of the chopped parsley.
12. Pour garlic butter sauce over the plated tilapia and garnish with remaining parsley.
You’ll love the flaky, tender texture of the fish paired with the rich, aromatic garlic butter. Try serving it over a bed of quinoa or with roasted asparagus for a complete meal that feels indulgent yet light.
Tilapia Salad with Cucumber and Dill
Mild tilapia pairs perfectly with crisp cucumbers and fresh dill for a light, refreshing meal. This salad comes together quickly and delivers bright flavors with minimal effort. It’s ideal for a healthy lunch or light dinner option.
Ingredients
– 1 lb tilapia fillets
– 1 tbsp olive oil
– 1/2 tsp salt
– 1/4 tsp black pepper
– 2 medium cucumbers
– 1/4 cup fresh dill
– 2 tbsp lemon juice
– 1/4 cup plain Greek yogurt
Instructions
1. Preheat oven to 400°F.
2. Pat tilapia fillets dry with paper towels to ensure even cooking.
3. Brush both sides of tilapia with 1 tbsp olive oil.
4. Season tilapia with 1/2 tsp salt and 1/4 tsp black pepper.
5. Place tilapia on a baking sheet lined with parchment paper.
6. Bake tilapia at 400°F for 12-15 minutes until flesh flakes easily with a fork.
7. Let tilapia cool to room temperature for 5 minutes.
8. While tilapia cools, slice 2 medium cucumbers into thin rounds.
9. Chop 1/4 cup fresh dill, reserving some for garnish.
10. In a medium bowl, whisk together 2 tbsp lemon juice and 1/4 cup plain Greek yogurt.
11. Flake cooled tilapia into bite-sized pieces using two forks.
12. Gently fold tilapia, cucumbers, and dill into the yogurt mixture.
13. Chill salad in refrigerator for 10 minutes to allow flavors to meld.
Crisp cucumbers provide refreshing crunch against the flaky tilapia, while dill and lemon brighten each bite. Serve chilled on a bed of greens or stuffed into pita pockets for a portable meal. The creamy yogurt dressing balances the dish without overpowering the delicate fish flavors.
Broiled Tilapia with Lemon Pepper
Crisp, flaky tilapia gets a zesty kick from lemon and pepper in this quick broiler recipe. Perfect for busy weeknights when you need dinner fast. Ready in under 15 minutes with minimal cleanup.
Ingredients
– 4 tilapia fillets (6 oz each)
– 2 tbsp olive oil
– 1 tbsp lemon juice
– 1 tsp black pepper
– 1/2 tsp salt
– 1 lemon, sliced
Instructions
1. Position oven rack 6 inches from broiler element and preheat broiler to high (500°F).
2. Line a baking sheet with aluminum foil for easy cleanup.
3. Pat tilapia fillets dry with paper towels to ensure even browning.
4. Brush both sides of fillets with 2 tbsp olive oil.
5. Squeeze 1 tbsp lemon juice evenly over fillets.
6. Season both sides with 1 tsp black pepper and 1/2 tsp salt.
7. Arrange fillets in a single layer on prepared baking sheet.
8. Place thin lemon slices on top of each fillet for added flavor.
9. Broil for 6-8 minutes until edges are golden brown and flesh flakes easily with a fork.
10. Check internal temperature reaches 145°F using an instant-read thermometer.
11. Remove from oven and let rest for 2 minutes before serving.
Perfectly broiled tilapia yields tender, moist flakes with a crisp pepper crust. The bright lemon cuts through the richness for a balanced bite. Serve over quinoa or with roasted asparagus for a complete meal.
Tilapia Stir-Fry with Vegetables
Let’s get straight to this quick, healthy dinner. Tilapia cooks fast and pairs perfectly with crisp vegetables for a satisfying meal without the fuss.
Ingredients
– 1 lb tilapia fillets
– 2 tbsp olive oil
– 1 red bell pepper
– 1 cup broccoli florets
– 1 carrot
– 2 cloves garlic
– 1 tbsp soy sauce
– 1 tsp ginger
– 1/2 tsp red pepper flakes
– Salt to taste
Instructions
1. Cut tilapia fillets into 1-inch cubes and pat dry with paper towels to ensure even browning.
2. Heat 1 tbsp olive oil in a large skillet over medium-high heat until shimmering.
3. Add tilapia cubes and cook for 2 minutes per side until opaque and lightly browned.
4. Remove tilapia from skillet and set aside on a plate.
5. Slice red bell pepper into thin strips, chop broccoli into small florets, and julienne carrot into matchsticks.
6. Add remaining 1 tbsp olive oil to the same skillet over medium heat.
7. Mince garlic and add to skillet with ginger and red pepper flakes, cooking for 30 seconds until fragrant.
8. Add all vegetables to skillet and stir-fry for 4-5 minutes until crisp-tender.
9. Return tilapia to skillet and pour soy sauce over everything.
10. Toss gently to combine and cook for 1 more minute to heat through.
11. Season with salt as needed and serve immediately.
Flaky tilapia melts alongside crunchy vegetables in a savory sauce. For a creative twist, serve over quinoa or stuff into warm tortillas for fish tacos.
Cajun Spiced Tilapia with Quinoa
Hitting the table in under 30 minutes, this spicy fish dish delivers bold flavor with minimal effort. Perfect for busy weeknights when you want something healthy but exciting. The Cajun seasoning adds a kick that pairs beautifully with fluffy quinoa.
Ingredients
– 4 tilapia fillets
– 1 cup quinoa
– 2 cups water
– 2 tbsp olive oil
– 2 tbsp Cajun seasoning
– 1 tsp salt
– 1/2 tsp black pepper
– 1 lemon
Instructions
1. Rinse 1 cup quinoa under cold water in a fine-mesh strainer for 1 minute to remove bitterness.
2. Combine rinsed quinoa and 2 cups water in a medium saucepan, bring to a boil over high heat.
3. Reduce heat to low, cover saucepan, and simmer quinoa for 15 minutes until all water is absorbed.
4. Remove quinoa from heat, let stand covered for 5 minutes, then fluff with a fork.
5. Pat 4 tilapia fillets completely dry with paper towels to ensure proper searing.
6. Rub both sides of tilapia fillets evenly with 2 tbsp olive oil.
7. Season both sides of tilapia with 2 tbsp Cajun seasoning, 1 tsp salt, and 1/2 tsp black pepper.
8. Heat a large skillet over medium-high heat until hot, about 2 minutes.
9. Place seasoned tilapia fillets in the hot skillet, cooking for 3-4 minutes per side until opaque and flaky.
10. Squeeze juice from 1 lemon over cooked tilapia fillets just before serving.
11. Serve tilapia immediately over prepared quinoa.
Notably flaky and mildly spicy, the tilapia contrasts beautifully with the nutty quinoa. For extra freshness, top with chopped parsley or serve with a simple side salad. This dish also works well as tacos when shredded and wrapped in warm tortillas.
Blackened Tilapia with Avocado Salsa
Crisp, spicy blackened tilapia pairs perfectly with cool, creamy avocado salsa for a quick weeknight dinner. This dish comes together in under 30 minutes with minimal prep. Let’s get cooking.
Ingredients
– 4 tilapia fillets
– 2 tbsp olive oil
– 1 tbsp paprika
– 1 tsp garlic powder
– 1 tsp onion powder
– 1/2 tsp cayenne pepper
– 1/2 tsp salt
– 1/4 tsp black pepper
– 2 avocados
– 1/2 cup diced red onion
– 1/4 cup chopped cilantro
– 2 tbsp lime juice
Instructions
1. Pat tilapia fillets dry with paper towels to ensure even searing.
2. In a small bowl, combine paprika, garlic powder, onion powder, cayenne pepper, salt, and black pepper.
3. Rub spice mixture evenly onto both sides of each tilapia fillet.
4. Heat olive oil in a large skillet over medium-high heat until shimmering, about 2 minutes.
5. Place tilapia fillets in the skillet without overcrowding; cook for 3-4 minutes per side until a dark crust forms.
6. While tilapia cooks, dice avocados and place in a medium bowl.
7. Add diced red onion, chopped cilantro, and lime juice to the bowl with avocados.
8. Gently toss avocado salsa ingredients to combine, being careful not to overmix.
9. Remove tilapia from skillet when internal temperature reaches 145°F and flakes easily with a fork.
10. Serve blackened tilapia immediately topped with avocado salsa.
Hearty and satisfying, the tilapia boasts a smoky crust that contrasts beautifully with the fresh salsa. For a complete meal, serve over cilantro-lime rice or with warm tortillas. The creamy avocado cools the spice while adding richness to each bite.
Tilapia with Mango Pineapple Salsa
Naturally sweet and savory, this tilapia dish comes together in minutes. Perfect for busy weeknights when you want something healthy but flavorful. The tropical salsa adds a fresh twist that elevates simple fish.
Ingredients
– 4 tilapia fillets
– 2 tbsp olive oil
– 1 tsp salt
– 1/2 tsp black pepper
– 1 mango, diced
– 1 cup pineapple chunks
– 1/4 cup red onion, finely diced
– 2 tbsp fresh cilantro, chopped
– 1 lime, juiced
– 1 jalapeño, seeded and minced
Instructions
1. Preheat oven to 400°F.
2. Pat tilapia fillets dry with paper towels to ensure even browning.
3. Brush both sides of fillets with 1 tbsp olive oil.
4. Season fillets evenly with salt and black pepper.
5. Place fillets on a baking sheet lined with parchment paper.
6. Bake for 12-15 minutes until fish flakes easily with a fork.
7. While fish bakes, combine diced mango, pineapple chunks, red onion, cilantro, lime juice, and jalapeño in a medium bowl.
8. Stir salsa ingredients gently to avoid mashing the fruit.
9. Let salsa sit for 5 minutes to allow flavors to meld.
10. Remove tilapia from oven when internal temperature reaches 145°F.
11. Serve tilapia immediately topped with mango pineapple salsa.
Crispy-edged tilapia pairs beautifully with the juicy, tangy salsa. For a complete meal, serve over cilantro-lime rice or with warm tortillas. The contrast of warm fish and cool salsa makes every bite exciting.
Herb-Crusted Tilapia with Asparagus
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Herb-crusted tilapia with asparagus delivers a restaurant-quality meal in under 30 minutes. Perfect for busy weeknights when you want something healthy but impressive. The crispy coating and tender fish pair beautifully with crisp-tender asparagus.
Ingredients
– 4 tilapia fillets (6 oz each)
– 1 lb asparagus, trimmed
– 1/2 cup panko breadcrumbs
– 1/4 cup grated Parmesan cheese
– 2 tbsp fresh parsley, chopped
– 1 tsp dried oregano
– 1/2 tsp garlic powder
– 1/4 tsp black pepper
– 1/4 cup all-purpose flour
– 2 large eggs, beaten
– 3 tbsp olive oil, divided
– 1 lemon, cut into wedges
Instructions
1. Preheat oven to 400°F and line a baking sheet with parchment paper.
2. Pat tilapia fillets dry with paper towels to ensure the coating adheres properly.
3. Trim the woody ends from the asparagus by snapping them off where they naturally break.
4. In a shallow dish, combine panko, Parmesan, parsley, oregano, garlic powder, and black pepper.
5. Place flour in a second shallow dish and beaten eggs in a third dish.
6. Dredge each tilapia fillet in flour, shaking off any excess.
7. Dip the floured fillet into the beaten eggs, coating both sides.
8. Press the egg-coated fillet into the breadcrumb mixture, ensuring an even crust on all sides.
9. Arrange the coated tilapia fillets on one side of the prepared baking sheet.
10. Toss the trimmed asparagus with 1 tbsp olive oil and a pinch of salt.
11. Spread the asparagus in a single layer on the other side of the baking sheet.
12. Drizzle the remaining 2 tbsp olive oil over the tilapia fillets.
13. Bake for 12-15 minutes until the tilapia flakes easily with a fork and the crust is golden brown.
14. Check the asparagus at 10 minutes—it should be bright green and crisp-tender.
15. Serve immediately with lemon wedges for squeezing over the top.
Juicy tilapia with a crunchy, herbaceous crust contrasts wonderfully with the tender-crisp asparagus. The lemon brightens the rich flavors, making each bite balanced and refreshing. For a complete meal, serve alongside quinoa or a simple arugula salad.
Tilapia Piccata with Capers and Lemon
Savor this quick, elegant fish dish that’s perfect for busy weeknights. Tilapia Piccata with Capers and Lemon brings bright, tangy flavors to your table in under 30 minutes. It’s a restaurant-quality meal you can easily whip up at home.
Ingredients
– 4 tilapia fillets
– 1/2 cup all-purpose flour
– 1/2 tsp salt
– 1/4 tsp black pepper
– 2 tbsp olive oil
– 2 tbsp unsalted butter
– 1/2 cup chicken broth
– 1/4 cup fresh lemon juice
– 2 tbsp capers
– 2 tbsp chopped fresh parsley
Instructions
1. Pat the tilapia fillets dry with paper towels to ensure a crisp sear.
2. Combine the flour, salt, and black pepper in a shallow dish.
3. Dredge each tilapia fillet in the flour mixture, shaking off any excess.
4. Heat the olive oil in a large skillet over medium-high heat until shimmering.
5. Add the tilapia fillets and cook for 3 minutes per side until golden brown.
6. Remove the tilapia from the skillet and set aside on a plate.
7. Reduce the heat to medium and add the butter to the same skillet.
8. Pour in the chicken broth and lemon juice, scraping up any browned bits from the pan.
9. Simmer the sauce for 2 minutes until slightly reduced.
10. Stir in the capers and cook for 1 minute to warm through.
11. Return the tilapia fillets to the skillet, spooning the sauce over them.
12. Cook for an additional 1 minute to heat the fish through.
13. Sprinkle with chopped fresh parsley just before serving.
Mouthwatering and light, this dish features tender tilapia with a zesty, briny sauce. The capers add a pleasant pop, while the lemon brightens every bite. Serve it over angel hair pasta or with steamed asparagus for a complete meal.
Conclusion
Excitingly, these 18 low-calorie tilapia recipes offer endless flavor without the guilt! We hope you enjoy trying them—share your favorites in the comments and pin this roundup on Pinterest to inspire fellow home cooks. Happy cooking!
I’m Louise Cutler, a food lover who enjoys creating simple, flavorful recipes that anyone can make and share at home.
