20 Delicious Healthy Tilapia Recipes for Every Occasion

Dive into the world of light, flaky, and utterly delicious tilapia with our roundup of 20 Delicious Healthy Tilapia Recipes for Every Occasion! Whether you’re whipping up a quick weeknight dinner, hosting a summer BBQ, or craving some cozy comfort food, we’ve got a tilapia dish that’ll make your taste buds sing. Ready to transform this versatile fish into your next meal masterpiece? Let’s get cooking!

Grilled Tilapia with Lemon Butter Sauce

Grilled Tilapia with Lemon Butter Sauce is a light, flavorful dish that’s perfect for a quick weeknight dinner or a leisurely weekend meal. The zesty lemon butter sauce adds a bright finish to the tender, flaky fish.

Ingredients

• 4 tilapia fillets (about 6 oz each)
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon garlic powder
• 1/4 cup unsalted butter, melted
• 2 tablespoons fresh lemon juice
• 1 teaspoon lemon zest
• 1 tablespoon chopped fresh parsley

Instructions

1. Preheat your grill to medium-high heat (about 375°F to 400°F).
2. Brush the tilapia fillets with olive oil and season both sides with salt, black pepper, and garlic powder.
3. Grill the tilapia for 3 to 4 minutes per side, or until the fish flakes easily with a fork.
4. While the fish is grilling, whisk together the melted butter, lemon juice, and lemon zest in a small bowl.
5. Drizzle the lemon butter sauce over the grilled tilapia and sprinkle with chopped parsley before serving.

The combination of smoky grilled tilapia and tangy lemon butter sauce creates a dish that’s both refreshing and satisfying. It’s a simple yet elegant way to enjoy fish.

Tip: For an extra burst of flavor, let the tilapia marinate in the lemon butter sauce for 10 minutes before grilling.

Baked Tilapia with Garlic and Herbs

Looking for a light yet flavorful dinner that comes together in no time? This Baked Tilapia with Garlic and Herbs is your weeknight hero, offering a deliciously moist fish with a fragrant garlic and herb crust.

Ingredients

• 4 tilapia fillets (about 6 oz each)
• 3 tablespoons olive oil
• 4 cloves garlic, minced
• 1 tablespoon fresh lemon juice
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons chopped fresh parsley

Instructions

1. Preheat your oven to 400°F and lightly grease a baking dish large enough to fit the tilapia fillets in a single layer.
2. In a small bowl, whisk together 3 tablespoons olive oil, 4 cloves minced garlic, 1 tablespoon fresh lemon juice, 1 teaspoon dried oregano, 1 teaspoon dried thyme, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
3. Place the tilapia fillets in the prepared baking dish and brush the garlic and herb mixture evenly over the top of each fillet.
4. Bake in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork and is opaque throughout.
5. Sprinkle with 2 tablespoons chopped fresh parsley before serving.

The magic of this dish lies in the crispy, golden edges that form around the tender tilapia, thanks to the high-heat baking and the garlic-herb oil. It’s a simple technique that delivers restaurant-quality results at home.

Tip: For an extra burst of freshness, serve with a side of lemon wedges to squeeze over the fish just before eating.

Healthy Tilapia Tacos with Avocado Lime Crema

These Healthy Tilapia Tacos with Avocado Lime Crema are a light yet satisfying meal that brings a burst of freshness to your table, perfect for a quick weeknight dinner or a casual weekend feast.

Ingredients

• 1 lb tilapia fillets
• 1 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp ground cumin
• 1/2 tsp garlic powder
• 1/4 tsp salt
• 8 small corn tortillas
• 1 avocado, peeled and pitted
• 1/4 cup sour cream
• 2 tbsp fresh lime juice
• 1/4 cup chopped cilantro
• 1 cup shredded purple cabbage
• 1/2 cup diced tomato

Instructions

1. Preheat your oven to 400°F. Line a baking sheet with parchment paper.
2. Place the tilapia fillets on the prepared baking sheet. Drizzle with olive oil and sprinkle with chili powder, cumin, garlic powder, and salt. Bake for 12-15 minutes, until the fish flakes easily with a fork.
3. While the fish bakes, make the avocado lime crema by blending the avocado, sour cream, lime juice, and cilantro in a food processor until smooth.
4. Warm the corn tortillas according to package instructions.
5. Flake the baked tilapia into chunks. Assemble the tacos by spreading a spoonful of avocado lime crema on each tortilla, topping with tilapia, shredded cabbage, and diced tomato.

The creamy avocado lime crema pairs beautifully with the spiced tilapia, creating a taco that’s both vibrant and comforting. The crunch of fresh cabbage adds the perfect texture contrast.

Tip: For an extra kick, add a sprinkle of crushed red pepper flakes to the avocado lime crema.

Pan-Seared Tilapia with Spinach and Tomatoes

Looking for a quick, healthy dinner that’s packed with flavor? This Pan-Seared Tilapia with Spinach and Tomatoes is a weeknight hero, ready in under 30 minutes.

Ingredients

• 4 tilapia fillets (about 6 oz each)
• 2 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tsp garlic powder
• 2 cups fresh spinach
• 1 cup cherry tomatoes, halved
• 1 tbsp lemon juice

Instructions

1. Heat olive oil in a large skillet over medium-high heat.
2. Season tilapia fillets with salt, black pepper, and garlic powder on both sides.
3. Place fillets in the skillet and cook for 3-4 minutes per side, until golden and flaky.
4. Remove tilapia from the skillet and set aside.
5. In the same skillet, add spinach and cherry tomatoes. Cook for 2-3 minutes, until spinach wilts and tomatoes soften.
6. Return tilapia to the skillet, drizzle with lemon juice, and cook for another minute to combine flavors.

The lemon juice brightens the dish beautifully, making the tilapia taste even fresher. It’s a simple trick that elevates the entire meal.

Tip: For an extra burst of flavor, sprinkle some freshly chopped parsley over the dish before serving.

Tilapia Piccata with Capers and Lemon

Brighten up your dinner routine with this zesty Tilapia Piccata, a light yet flavorful dish that comes together in under 30 minutes.

Ingredients

• 4 tilapia fillets (about 6 oz each)
• 1/2 cup all-purpose flour
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 3 tablespoons olive oil
• 1/2 cup chicken broth
• 1/4 cup fresh lemon juice
• 1/4 cup capers, drained
• 2 tablespoons unsalted butter
• 2 tablespoons chopped fresh parsley

Instructions

1. Season the tilapia fillets with 1/2 teaspoon salt and 1/4 teaspoon black pepper, then dredge them in 1/2 cup all-purpose flour, shaking off any excess.
2. Heat 3 tablespoons olive oil in a large skillet over medium-high heat. Add the tilapia and cook for 3 minutes per side, or until golden and cooked through. Transfer to a plate and keep warm.
3. In the same skillet, add 1/2 cup chicken broth, 1/4 cup fresh lemon juice, and 1/4 cup capers. Bring to a simmer, scraping up any browned bits from the bottom of the pan.
4. Stir in 2 tablespoons unsalted butter until melted and the sauce has slightly thickened, about 2 minutes.
5. Return the tilapia to the skillet, spooning the sauce over the fillets. Sprinkle with 2 tablespoons chopped fresh parsley before serving.

The capers and lemon create a vibrant sauce that perfectly complements the mild tilapia, making this dish a refreshing choice for any night of the week.

Tip: For an extra burst of flavor, add a pinch of red pepper flakes to the sauce while it simmers.

Spicy Blackened Tilapia with Mango Salsa

Spice up your weeknight dinner with this Spicy Blackened Tilapia topped with a refreshing Mango Salsa — a perfect balance of heat and sweet.

Ingredients

• 4 tilapia fillets (about 6 oz each)
• 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 ripe mango, diced
• 1/2 red bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1 jalapeño, seeded and minced
• 2 tbsp fresh cilantro, chopped
• 1 tbsp lime juice
• 1/2 tsp salt

Instructions

1. Preheat a large skillet over medium-high heat and add 2 tbsp olive oil.
2. In a small bowl, mix 1 tbsp smoked paprika, 1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp cayenne pepper, 1/2 tsp salt, and 1/4 tsp black pepper. Rub the spice mixture evenly over the tilapia fillets.
3. Place the tilapia in the hot skillet and cook for 3-4 minutes per side, until the fish is blackened and flakes easily with a fork.
4. While the tilapia cooks, combine the diced mango, red bell pepper, red onion, jalapeño, cilantro, lime juice, and 1/2 tsp salt in a medium bowl to make the salsa.
5. Serve the blackened tilapia hot, topped with the mango salsa.

The contrast between the smoky, spicy tilapia and the sweet, tangy mango salsa creates a dish that’s as vibrant in flavor as it is in color.

Tip: For an extra kick, leave the seeds in the jalapeño when making the salsa.

Tilapia en Papillote with Vegetables

Wrapping tilapia and veggies in parchment paper not only makes for a stunning presentation but also locks in moisture and flavor, creating a light and healthy meal that’s effortlessly elegant.

Ingredients

• 4 tilapia fillets (about 6 oz each)
• 1 cup cherry tomatoes, halved
• 1 cup zucchini, thinly sliced
• 1/2 cup red onion, thinly sliced
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp garlic powder
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper
• 4 sprigs fresh thyme

Instructions

1. Preheat oven to 400°F. Cut four large pieces of parchment paper, about 12×16 inches each.
2. In a bowl, toss cherry tomatoes, zucchini, and red onion with 1 tbsp olive oil, 1 tbsp lemon juice, 1 tsp garlic powder, 1 tsp dried oregano, 1/2 tsp salt, and 1/4 tsp black pepper.
3. Place each tilapia fillet in the center of a parchment piece. Drizzle with remaining 1 tbsp olive oil and season with a pinch of salt and pepper. Top each fillet with the vegetable mixture and a sprig of thyme.
4. Fold the parchment over the fish and vegetables, then crimp the edges tightly to seal. Place packets on a baking sheet.
5. Bake for 15 minutes, or until the fish flakes easily with a fork. Carefully open packets to avoid steam burns.

The magic of cooking en papillote is in the reveal—steam builds up inside the packet, gently cooking the fish and vegetables to perfection while mingling their flavors beautifully.

Tip: For an extra burst of freshness, sprinkle chopped parsley or basil over the fish before serving.

Coconut Crusted Tilapia with Sweet Chili Sauce

Looking for a quick, flavorful weeknight dinner that feels a bit tropical? This Coconut Crusted Tilapia with Sweet Chili Sauce is your ticket to a delicious escape.

Ingredients

• 4 tilapia fillets (about 6 oz each)
• 1/2 cup all-purpose flour
• 2 large eggs, beaten
• 1 cup shredded sweetened coconut
• 1/2 cup panko breadcrumbs
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup sweet chili sauce
• 2 tbsp vegetable oil

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. Season the tilapia fillets with 1/2 tsp salt and 1/4 tsp black pepper.
3. Set up three shallow dishes: one with 1/2 cup all-purpose flour, one with 2 beaten eggs, and one with a mix of 1 cup shredded coconut and 1/2 cup panko breadcrumbs.
4. Dredge each tilapia fillet in the flour, dip into the eggs, then press into the coconut mixture to coat evenly.
5. Heat 2 tbsp vegetable oil in a large skillet over medium-high heat. Cook the tilapia for 2-3 minutes per side until the crust is golden brown.
6. Transfer the tilapia to the prepared baking sheet and bake for 10 minutes, until cooked through.
7. Serve drizzled with 1/2 cup sweet chili sauce.

The crispy coconut crust paired with the sweet and spicy sauce creates a perfect balance of textures and flavors that’ll make this dish a repeat request.

Tip: For an extra crunch, toast the shredded coconut before mixing it with the panko.

Healthy Tilapia and Quinoa Bowl

Looking for a light yet satisfying meal that packs a punch of flavor and nutrition? This Healthy Tilapia and Quinoa Bowl is your go-to dish for a quick, wholesome dinner.

Ingredients

• 1 cup quinoa, rinsed
• 2 cups water
• 2 tilapia fillets (about 6 oz each)
• 1 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 tsp garlic powder
• 1/2 tsp paprika
• 1 avocado, sliced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely diced
• 2 tbsp fresh cilantro, chopped
• 1 lime, cut into wedges

Instructions

1. In a medium saucepan, bring 2 cups of water to a boil. Add 1 cup quinoa, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Remove from heat and let stand for 5 minutes.
2. While quinoa cooks, season tilapia fillets with 1/2 tsp salt, 1/4 tsp black pepper, 1/2 tsp garlic powder, and 1/2 tsp paprika.
3. Heat 1 tbsp olive oil in a skillet over medium heat. Add tilapia fillets and cook for 3-4 minutes per side, until fish flakes easily with a fork.
4. Fluff quinoa with a fork and divide between two bowls. Top each with a tilapia fillet, 1/2 sliced avocado, 1/2 cup cherry tomatoes, 2 tbsp red onion, and 1 tbsp cilantro. Serve with lime wedges on the side.

The combination of fluffy quinoa, perfectly spiced tilapia, and fresh toppings creates a bowl that’s as vibrant in color as it is in flavor. The lime wedges add a zesty finish that ties everything together beautifully.

Tip: For an extra crunch, sprinkle some toasted almonds or pumpkin seeds on top before serving.

Tilapia with Almond Crust and Green Beans

This Tilapia with Almond Crust and Green Beans is a delightful dish that combines the nutty crunch of almonds with the tender flakiness of tilapia, all served alongside crisp green beans for a meal that’s as nutritious as it is delicious.

Ingredients

• 4 tilapia fillets (about 6 oz each)
• 1 cup sliced almonds
• 1/2 cup panko breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 tsp garlic powder
• 1 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 egg, beaten
• 2 tbsp olive oil
• 1 lb green beans, trimmed
• 1 tbsp butter
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. In a shallow dish, mix together the sliced almonds, panko breadcrumbs, Parmesan cheese, garlic powder, paprika, 1/2 tsp salt, and 1/4 tsp black pepper.
3. Dip each tilapia fillet into the beaten egg, then press into the almond mixture to coat both sides. Place on the prepared baking sheet.
4. Drizzle the olive oil over the coated tilapia fillets and bake for 15-20 minutes, until the crust is golden and the fish flakes easily with a fork.
5. While the tilapia bakes, steam the green beans for 5-7 minutes until tender-crisp. Toss with butter, 1/2 tsp salt, and 1/4 tsp black pepper.
6. Serve the almond-crusted tilapia immediately with the seasoned green beans on the side.

The almond crust adds a wonderful texture contrast to the tender tilapia, making this dish a standout for its simplicity and elegance.

Tip: For an extra crunch, toast the sliced almonds before mixing them with the breadcrumbs.

Low-Carb Tilapia with Zucchini Noodles

Dive into a light and flavorful dinner with this Low-Carb Tilapia with Zucchini Noodles, a dish that’s as nutritious as it is delicious.

Ingredients

• 2 tilapia fillets (about 6 oz each)
• 2 medium zucchinis, spiralized into noodles
• 2 tbsp olive oil, divided
• 1 tsp garlic powder
• 1 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp lemon juice
• 2 tbsp fresh parsley, chopped

Instructions

1. Preheat your oven to 400°F. Line a baking sheet with parchment paper.
2. Place the tilapia fillets on the prepared baking sheet. Drizzle with 1 tbsp olive oil and sprinkle evenly with garlic powder, paprika, salt, and black pepper.
3. Bake for 12-15 minutes, until the fish flakes easily with a fork.
4. While the tilapia bakes, heat the remaining 1 tbsp olive oil in a large skillet over medium heat. Add the zucchini noodles and sauté for 3-4 minutes, just until tender.
5. Remove the skillet from heat and stir in the lemon juice and fresh parsley.
6. Serve the baked tilapia over a bed of zucchini noodles.

The magic of this dish lies in the perfect balance of spices on the tilapia, complemented by the fresh zest of lemon and parsley in the zucchini noodles.

Tip: For an extra kick, add a pinch of red pepper flakes to the tilapia before baking.

Tilapia Curry with Coconut Milk

Dive into the creamy, aromatic world of this Tilapia Curry with Coconut Milk, a dish that brings the tropics to your table with minimal fuss.

Ingredients

• 1 lb tilapia fillets, cut into chunks
• 1 tbsp olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 tbsp curry powder
• 1 tsp ground turmeric
• 1 can (13.5 oz) coconut milk
• 1 cup chicken broth
• 1 tbsp fish sauce
• 1 tbsp brown sugar
• 1 red bell pepper, sliced
• Fresh cilantro, for garnish

Instructions

1. Heat the olive oil in a large skillet over medium heat. Add the onion and garlic, sautéing until soft, about 3 minutes.
2. Stir in the curry powder and turmeric, cooking for another minute until fragrant.
3. Pour in the coconut milk and chicken broth, bringing the mixture to a gentle simmer.
4. Add the fish sauce and brown sugar, stirring to combine. Let the sauce simmer for 5 minutes to meld the flavors.
5. Gently add the tilapia chunks and red bell pepper to the skillet. Cover and cook for 8-10 minutes, or until the fish is opaque and flakes easily with a fork.
6. Garnish with fresh cilantro before serving.

This curry stands out with its perfect balance of sweet, savory, and spicy, all wrapped up in a luxuriously creamy coconut sauce that’s irresistible over steamed rice.

Tip: For an extra kick, add a thinly sliced chili pepper with the bell pepper.

Healthy Tilapia Fish Sticks with Homemade Tartar Sauce

Who says fish sticks can’t be both healthy and delicious? These baked tilapia fish sticks with homemade tartar sauce are a game-changer for weeknight dinners.

Ingredients

• 1 lb tilapia fillets, cut into 1-inch strips
• 1/2 cup whole wheat breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 tsp garlic powder
• 1 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 large egg, beaten
• 1 tbsp olive oil
• 1/2 cup Greek yogurt
• 2 tbsp dill pickle relish
• 1 tsp lemon juice
• 1/4 tsp dill weed

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. In a shallow dish, mix together the breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and black pepper.
3. Dip each tilapia strip into the beaten egg, then coat evenly with the breadcrumb mixture.
4. Place the coated strips on the prepared baking sheet, drizzle with olive oil, and bake for 15-20 minutes until golden and crispy.
5. While the fish sticks bake, combine the Greek yogurt, dill pickle relish, lemon juice, and dill weed in a small bowl to make the tartar sauce.
6. Serve the hot fish sticks with the homemade tartar sauce on the side.

The secret to these fish sticks’ irresistible crunch? A light drizzle of olive oil before baking ensures they come out perfectly crispy without deep-frying.

Tip: For an extra kick, add a pinch of cayenne pepper to the breadcrumb mixture.

Tilapia with Roasted Red Pepper Sauce

This Tilapia with Roasted Red Pepper Sauce is a vibrant, flavor-packed dish that comes together in under 30 minutes, perfect for a quick yet impressive weeknight dinner.

Ingredients

• 4 tilapia fillets (about 6 oz each)
• 1 cup roasted red peppers, drained and chopped
• 2 cloves garlic, minced
• 1/4 cup heavy cream
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp smoked paprika
• Fresh parsley, chopped (for garnish)

Instructions

1. Preheat your oven to 400°F. Lightly grease a baking dish with 1 tbsp of olive oil and place the tilapia fillets in it. Season with 1/4 tsp salt and 1/8 tsp black pepper.
2. Bake the tilapia for 12-15 minutes, or until the fish flakes easily with a fork.
3. While the tilapia bakes, heat the remaining 1 tbsp olive oil in a skillet over medium heat. Add the minced garlic and sauté for 1 minute until fragrant.
4. Add the chopped roasted red peppers, 1/4 tsp salt, 1/8 tsp black pepper, and 1/4 tsp smoked paprika to the skillet. Cook for 2-3 minutes, stirring occasionally.
5. Transfer the pepper mixture to a blender, add the heavy cream and lemon juice, and blend until smooth.
6. Pour the sauce over the baked tilapia fillets and garnish with fresh parsley before serving.

The smoky sweetness of the roasted red pepper sauce beautifully complements the mild, flaky tilapia, creating a dish that’s as visually appealing as it is delicious.

Tip: For an extra kick, add a pinch of cayenne pepper to the sauce before blending.

Mediterranean Baked Tilapia with Olives and Feta

Bring a taste of the Mediterranean to your table with this easy, flavorful baked tilapia topped with briny olives and creamy feta.

Ingredients

• 4 tilapia fillets (about 6 oz each)
• 1/4 cup extra virgin olive oil
• 2 tbsp lemon juice
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup pitted kalamata olives, halved
• 1/2 cup crumbled feta cheese
• 2 tbsp chopped fresh parsley

Instructions

1. Preheat your oven to 400°F and lightly grease a baking dish large enough to fit the tilapia fillets in a single layer.
2. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper.
3. Place the tilapia fillets in the prepared baking dish and pour the olive oil mixture over them, turning to coat evenly.
4. Scatter the halved kalamata olives and crumbled feta cheese over the top of the tilapia.
5. Bake for 15-20 minutes, or until the fish flakes easily with a fork and the cheese is slightly golden.
6. Sprinkle with chopped fresh parsley before serving.

The combination of tangy feta and salty olives with the mild tilapia creates a dish that’s bursting with flavor yet simple enough for any weeknight.

Tip: For an extra burst of freshness, serve with a side of lemon wedges to squeeze over the fish just before eating.

Tilapia Stir-Fry with Mixed Vegetables

Looking for a quick, healthy dinner that’s packed with flavor? This Tilapia Stir-Fry with Mixed Vegetables is your weeknight hero, ready in under 30 minutes!

Ingredients

• 2 tilapia fillets, cut into 1-inch pieces
• 2 cups mixed vegetables (bell peppers, broccoli, and carrots)
• 2 tbsp olive oil
• 1 tbsp soy sauce
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp honey

Instructions

1. Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add the tilapia pieces and cook for 3-4 minutes until lightly golden. Remove from the skillet and set aside.
2. In the same skillet, heat the remaining 1 tbsp olive oil. Add the mixed vegetables and stir-fry for 5 minutes until crisp-tender.
3. Return the tilapia to the skillet. Add 1 tbsp soy sauce, 1 tsp garlic powder, 1/2 tsp salt, 1/4 tsp black pepper, and 1 tbsp honey. Stir well to combine and cook for another 2 minutes until everything is heated through and coated in the sauce.

The honey adds a subtle sweetness that perfectly balances the savory soy sauce, making this stir-fry a hit with both kids and adults.

Tip: For an extra crunch, sprinkle some sesame seeds on top before serving.

Healthy Tilapia Chowder

Warm up with this light yet satisfying Healthy Tilapia Chowder, packed with fresh flavors and ready in under 30 minutes.

Ingredients

• 1 tbsp olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 cups low-sodium chicken broth
• 1 cup water
• 2 medium potatoes, diced
• 1 cup corn kernels (fresh or frozen)
• 1 lb tilapia fillets, cut into chunks
• 1/2 cup milk
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp paprika
• 2 tbsp fresh parsley, chopped

Instructions

1. Heat 1 tbsp olive oil in a large pot over medium heat. Add 1 small diced onion and 2 cloves minced garlic; sauté until soft, about 3 minutes.
2. Pour in 2 cups chicken broth and 1 cup water. Add 2 diced potatoes; bring to a boil, then simmer for 10 minutes until potatoes are tender.
3. Stir in 1 cup corn kernels and 1 lb tilapia chunks. Cook for 5 minutes until fish is opaque.
4. Reduce heat to low. Add 1/2 cup milk, 1/4 tsp salt, 1/4 tsp black pepper, and 1/4 tsp paprika. Stir gently to combine and heat through.
5. Garnish with 2 tbsp chopped fresh parsley before serving.

The secret to this chowder’s rich flavor? Simmering the potatoes right in the broth for a naturally creamy texture without heavy cream.

Tip: For an extra kick, add a pinch of cayenne pepper with the other spices.

Tilapia with Pesto and Cherry Tomatoes

This Tilapia with Pesto and Cherry Tomatoes is a light, flavorful dish that comes together in just 20 minutes, perfect for a quick weeknight dinner that doesn’t skimp on taste.

Ingredients

• 4 tilapia fillets (about 6 oz each)
• 1/4 cup basil pesto
• 1 cup cherry tomatoes, halved
• 2 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp lemon juice

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. Place the tilapia fillets on the prepared baking sheet. Brush each fillet with 1 tbsp of olive oil and season with 1/2 tsp salt and 1/4 tsp black pepper.
3. Spread 1 tbsp of basil pesto evenly over each tilapia fillet, then top with the halved cherry tomatoes.
4. Bake in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork.
5. Drizzle with 1 tbsp lemon juice before serving.

The combination of vibrant pesto and sweet cherry tomatoes creates a burst of freshness that perfectly complements the mild tilapia. It’s a dish that’s as pleasing to the eye as it is to the palate.

Tip: For an extra crunch, sprinkle some toasted pine nuts over the top before serving.

Asian Glazed Tilapia with Steamed Broccoli

This Asian Glazed Tilapia with Steamed Broccoli is a quick, flavorful weeknight dinner that brings a touch of sweetness and spice to your table.

Ingredients

• 4 tilapia fillets (about 6 oz each)
• 2 cups broccoli florets
• 3 tablespoons soy sauce
• 2 tablespoons honey
• 1 tablespoon rice vinegar
• 1 teaspoon grated ginger
• 1 clove garlic, minced
• 1 tablespoon sesame oil
• 1/4 teaspoon red pepper flakes
• 1 tablespoon sesame seeds (for garnish)
• 2 green onions, sliced (for garnish)

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. In a small bowl, whisk together 3 tablespoons soy sauce, 2 tablespoons honey, 1 tablespoon rice vinegar, 1 teaspoon grated ginger, 1 clove minced garlic, 1 tablespoon sesame oil, and 1/4 teaspoon red pepper flakes.
3. Place the tilapia fillets on the prepared baking sheet and brush half of the glaze over them. Bake for 10 minutes, then brush with the remaining glaze and bake for another 5 minutes, or until the fish flakes easily with a fork.
4. While the fish is baking, steam 2 cups broccoli florets for 5 minutes, or until tender-crisp.
5. Serve the glazed tilapia over the steamed broccoli, garnished with 1 tablespoon sesame seeds and sliced green onions.

The combination of the sticky, sweet glaze with the tender tilapia and crisp broccoli creates a dish that’s as pleasing to the palate as it is to the eye.

Tip: For an extra crunch, sprinkle the broccoli with a few more sesame seeds before serving.

Tilapia with Sweet Potato Mash and Asparagus

Looking for a light yet satisfying meal that’s packed with flavor? This Tilapia with Sweet Potato Mash and Asparagus is a perfect blend of sweet and savory, ready in under 30 minutes.

Ingredients

• 2 tilapia fillets (about 6 oz each)
• 1 large sweet potato, peeled and cubed
• 1/2 lb asparagus, trimmed
• 2 tbsp olive oil, divided
• 1/2 tsp salt, divided
• 1/4 tsp black pepper
• 1/4 tsp garlic powder
• 1/4 tsp paprika
• 2 tbsp butter
• 1/4 cup milk

Instructions

1. Preheat your oven to 400°F. Line a baking sheet with parchment paper.
2. Toss the sweet potato cubes with 1 tbsp olive oil and 1/4 tsp salt. Spread on the baking sheet and roast for 20 minutes, until tender.
3. Meanwhile, heat the remaining 1 tbsp olive oil in a skillet over medium heat. Season the tilapia fillets with the remaining 1/4 tsp salt, black pepper, garlic powder, and paprika. Cook for 3-4 minutes per side, until the fish flakes easily with a fork.
4. In the last 5 minutes of roasting, add the asparagus to the baking sheet with the sweet potatoes. Drizzle with a bit of olive oil and a pinch of salt.
5. Transfer the roasted sweet potatoes to a bowl. Add butter and milk, then mash until smooth.
6. Serve the tilapia alongside the sweet potato mash and asparagus. The contrast of the crispy-skinned fish with the creamy mash and tender asparagus makes every bite a delight.

Tip: For an extra flavor boost, sprinkle the tilapia with a little lemon zest before serving.

Conclusion

We hope this roundup of 20 delicious, healthy tilapia recipes inspires your next meal! Whether you’re cooking for a weeknight dinner or a special occasion, there’s something here for everyone. Don’t forget to try your favorites, share your thoughts in the comments, and pin this article on Pinterest for easy access. Happy cooking!

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