Skip to content

Top Navigation

EatingWell EatingWell
  • Healthy Recipes
  • Special Diets
  • Diabetes
  • Healthy Meal Plans
  • Healthy Eating
  • Healthy Lifestyle
  • Healthy Cooking
  • Shop
  • News
  • Videos
Log In Account Details

Profile Menu

Join Now

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Your Account

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Login
Pin FB

Explore EatingWell

EatingWell EatingWell
  • Explore

    Explore

    • 10 Food Trends That Will Be Everywhere This Summer

      10 Food Trends That Will Be Everywhere This Summer

      Here are the popular flavors we think will be big this year, plus recipes to try these trends at home. Read More
    • 22 Vegetarian Lunches You Can Make in 10 Minutes

      22 Vegetarian Lunches You Can Make in 10 Minutes

      When you're short on time, you can still make a quick, healthy lunch that will help you power through the afternoon. Whether you prefer a simple grain bowl with lots of veggies, a slice of loaded avocado toast or a delish salad, there's something for you in this mix. You need just 10 minutes in the kitchen to pull together recipes like our Egg Tartine and Chickpea Salad Sandwich. Read More
    • What Is Taperakia? For These Greek Moms, Sending Meals to Their Kids is an Act of Love

      What Is Taperakia? For These Greek Moms, Sending Meals to Their Kids is an Act of Love

      Learn about the Greek practice of shipping adult children Tupperware containers of food, plus get their recipes to make at home. Read More
  • Healthy Recipes

    Healthy Recipes

    See All Healthy Recipes
    • Healthy Breakfast & Brunch Recipes
    • Healthy Lunch Recipes
    • Healthy Dinner Recipes
    • Healthy Snack Recipes
    • Healthy Dessert Recipes
    • Healthy Soup Recipes
    • Healthy Salad Recipes
    • Healthy Smoothie Recipes
    • Healthy Quick & Easy Recipes
    • Healthy Slow-Cooker & Crockpot Recipes
    • Healthy Kids Recipes
    • Healthy Holiday Recipes
    • Healthy Vegan Recipes
    • Healthy Vegetarian Recipes
    • Healthy Mediterranean Diet Recipes
    • Healthy Diabetes-Friendly Recipes
    • Healthy Low-Calorie Recipes
    • Healthy Weight Loss & Diet Recipes
    • More Lifestyle Diet Recipes
    • More Health Condition Recipes
    • More Dietary Restriction Recipes
    • More Nutrient Focused Recipes
  • Special Diets

    Special Diets

    See All Special Diets
    • Clean Eating Diet Center
    • Mediterranean Diet Center
    • Low-Carb Diet Center
    • Weight Loss Center
    • Dairy-Free Diet Center
    • Gluten-Free Diet Center
    • High-Fiber Diet Center
    • Vegan Diet Center
    • Vegetarian Diet Center
    • Heart-Healthy Diet Center
    • Cholesterol Diet Center
    • Diabetes Diet Center
    • High Blood Pressure Diet Center
    • Low Sodium Diet Center
    • Healthy Aging Diet Center
    • Pregnancy Diet Center
  • Diabetes

    Diabetes

    See All Diabetes
    • Meal Plans for Diabetes
    • Diabetes-Friendly Recipes
    • Diabetes Diet Center
  • Healthy Meal Plans

    Healthy Meal Plans

    See All Healthy Meal Plans
    • Meal Planning 101
    • Dinner Plans
    • Clean Eating Meal Plans
    • Mediterranean Diet Meal Plans
    • Low-Carb Meal Plans
    • Weight-Loss Meal Plans
    • Dairy-Free Meal Plans
    • Gluten-Free Meal Plans
    • High-Fiber Meal Plans
    • Vegan Meal Plans
    • Vegetarian Meal Plans
    • Heart-Healthy Meal Plans
    • Low Cholesterol Meal Plans
    • Meal Plans for Diabetes
    • Blood Pressure Meal Plans
    • Low Sodium Meal Plans
    • Anti-Aging Meal Plans
    • Pregnancy Meal Plans
    • Healthy Kids Meal Plans
    • ThePrep
  • Healthy Eating

    Healthy Eating

    See All Healthy Eating
    • Healthy Eating 101
    • Eat More Vegetables
    • 30-Day Challenges
    • Good Food Fast
    • Healthy Eating for Kids
    • Best Healthy Foods
    • Green and Sustainable Eating
    • The Beet
    • Transformed
  • Healthy Lifestyle

    Healthy Lifestyle

    See All Healthy Lifestyle
    • Wine, Beer & Spirits Guide
    • Entertaining
    • EatingWell in Real Life
    • Plant Your Plate
    • Healthy Pets
    • American Food Heroes
    • Future of Food
    • Food with Purpose
    • Obsessed
  • Healthy Cooking

    Healthy Cooking

    See All Healthy Cooking
    • Healthy Cooking How-To's
    • Ask the Test Kitchen
    • Budget Cooking Guide
    • Thrifty
    • Heritage Cooking
  • Shop

    Shop

    See All Shop
    • EatingWell Cookbooks & More
    • EatingWell Frozen Meals
  • News
  • Videos

Profile Menu

Join Now

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Your Account

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Login
Sweepstakes

Follow Us

  1. Home
  2. Healthy Recipes
  3. Healthy Ingredient Recipes
  4. Healthy Fish & Seafood Recipes
  5. Healthy Fish Recipes
  6. Healthy Tilapia Recipes
  7. 16 Healthy and Light Tilapia Recipes in 30 Minutes or Less

16 Healthy and Light Tilapia Recipes in 30 Minutes or Less

A portrait of Alex Loh
Alex Loh Reviewed by Dietitian Jessica Ball, M.S., RD May 12, 2021
Reviewed by Dietitian Jessica Ball, M.S., RD
Skip gallery slides
Pin
a plate with rice, tilapia and vegetables with a fork on the side

These tilapia recipes are healthy, delicious and easy to make. Whether you use fresh or frozen fillets, these tilapia recipes are on the table in just 30 minutes or less. Recipes like Baked Tilapia Curry and Chili-Rubbed Tilapia with Asparagus & Lemon are tasty, quick and can be paired with whole grains for a balanced meal.

Start Slideshow

1 of 16

Pin
Facebook Tweet Email Send Text Message

Baked Tilapia Curry

<p>This healthy fish-and-vegetable curry recipe is made with yellow curry paste, but any Thai curry paste--red or green--will work. Serve with sautéed green beans and brown basmati rice to soak up all the delicious sauce.</p>
View Recipe this link opens in a new tab

This healthy fish-and-vegetable curry recipe is made with yellow curry paste, but any Thai curry paste--red or green--will work. Serve with sautéed green beans and brown basmati rice to soak up all the delicious sauce.

1 of 16

Advertisement
Advertisement

2 of 16

Pin
Facebook Tweet Email Send Text Message

Tilapia with Tomato-Olive Sauce

<p>Top tilapia fillets with a savory tomato-olive sauce that comes together in just 5 minutes. Look for tapenade near jarred olives in the supermarket. Serve with sautéed broccolini and farro tossed with toasted almonds.</p>
View Recipe this link opens in a new tab

Top tilapia fillets with a savory tomato-olive sauce that comes together in just 5 minutes. Look for tapenade near jarred olives in the supermarket. Serve with sautéed broccolini and farro tossed with toasted almonds.

2 of 16

3 of 16

Pin
Facebook Tweet Email Send Text Message

Fragrant Fish Soup

<p>Lemony rice, delicately flavored broth and gently poached tilapia are topped with a colorful blend of vegetables and herbs. The aromatic mint provides fresh and complex flavor.</p>
View Recipe this link opens in a new tab

Lemony rice, delicately flavored broth and gently poached tilapia are topped with a colorful blend of vegetables and herbs. The aromatic mint provides fresh and complex flavor.

3 of 16

Advertisement

4 of 16

Pin
Facebook Tweet Email Send Text Message

Chili-Rubbed Tilapia with Asparagus & Lemon

3755807.jpg
View Recipe this link opens in a new tab

Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull. All it needs is a spice rub, a familiar barbecuing technique that works just as well indoors. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking.

4 of 16

5 of 16

Pin
Facebook Tweet Email Send Text Message

Hazelnut-Parsley Roast Tilapia

6349112.jpg
View Recipe this link opens in a new tab

Sweet and crunchy hazelnuts team up with bright lemon and fresh parsley to add oomph to the tilapia for an easy seafood recipe. Serve this atop a salad or alongside brown rice or orzo.

5 of 16

6 of 16

Pin
Facebook Tweet Email Send Text Message

Mango-Lime Fish Tacos

<p>These yummy fish tacos are a quick-and-easy choice for dinner. Ready in just 30 minutes, the lime-seasoned tilapia fillets are baked and then combined in warm tortillas with cumin-spiced cabbage, sweet mangoes and spicy radishes.</p>
View Recipe this link opens in a new tab

These yummy fish tacos are a quick-and-easy choice for dinner. Ready in just 30 minutes, the lime-seasoned tilapia fillets are baked and then combined in warm tortillas with cumin-spiced cabbage, sweet mangoes and spicy radishes.

6 of 16

Advertisement
Advertisement
Advertisement

7 of 16

Pin
Facebook Tweet Email Send Text Message

Barbecue Tilapia Pizza

<p>Red onion, cheddar cheese, and cilantro are the perfect flavor combos in this fun pizza.</p>
View Recipe this link opens in a new tab

Red onion, cheddar cheese, and cilantro are the perfect flavor combos in this fun pizza.

7 of 16

8 of 16

Pin
Facebook Tweet Email Send Text Message

Tilapia with Grapefruit-Caper Sauce

<p>In this healthy, quick tilapia recipe, you'll combine grapefruit, shallot, capers, butter and a touch of honey for a rich, bittersweet sauce. Any grapefruit will work, but vibrant ruby-red grapefruit is the prettiest. Serve with whole-wheat couscous and broccolini.</p>
View Recipe this link opens in a new tab

In this healthy, quick tilapia recipe, you'll combine grapefruit, shallot, capers, butter and a touch of honey for a rich, bittersweet sauce. Any grapefruit will work, but vibrant ruby-red grapefruit is the prettiest. Serve with whole-wheat couscous and broccolini.

8 of 16

9 of 16

Pin
Facebook Tweet Email Send Text Message

Spicy Cioppino

<p>San Francisco's Italian immigrants developed this stew to use the abundant local seafood. We've opted for farm-raised tilapia and scallops, but feel free to experiment with whatever is fresh.</p> <p> </p>
View Recipe this link opens in a new tab

San Francisco's Italian immigrants developed this stew to use the abundant local seafood. We've opted for farm-raised tilapia and scallops, but feel free to experiment with whatever is fresh.

 

9 of 16

Advertisement
Advertisement
Advertisement

10 of 16

Pin
Facebook Tweet Email Send Text Message

Chipotle-Cilantro Tilapia

<p>These delicious fish tacos are a great choice when you need a dinner in under 30 minutes. The tilapia fillets are seasoned with a blend of cumin and chili powder, blackened in a skillet, topped with a scrumptious chipotle-cilantro yogurt sauce and served with warmed corn tortillas.</p>
View Recipe this link opens in a new tab

These delicious fish tacos are a great choice when you need a dinner in under 30 minutes. The tilapia fillets are seasoned with a blend of cumin and chili powder, blackened in a skillet, topped with a scrumptious chipotle-cilantro yogurt sauce and served with warmed corn tortillas.

10 of 16

11 of 16

Pin
Facebook Tweet Email Send Text Message

Tilapia with Herbed Shiitake Sauce

<p>These delicious tilapia fillets are topped with an easy herb and mushroom sauce and can be on your table in just 30 minutes. If you have an extra 15 minutes, try our Caramelized Onion Risotto (see associated recipe) which beautifully rounds out this meal. When shopping for fresh tilapia or other fish fillets, look for moist, cleanly cut fillets with a sweet, not fishy, aroma.</p>
View Recipe this link opens in a new tab

These delicious tilapia fillets are topped with an easy herb and mushroom sauce and can be on your table in just 30 minutes. If you have an extra 15 minutes, try our Caramelized Onion Risotto (see associated recipe) which beautifully rounds out this meal. When shopping for fresh tilapia or other fish fillets, look for moist, cleanly cut fillets with a sweet, not fishy, aroma.

11 of 16

12 of 16

Pin
Facebook Tweet Email Send Text Message

Open-Face Barbecue Tilapia Sandwiches

<p>Grilled fish nestled on a bed of crunchy coleslaw and capped off with a drizzle of barbecue sauce makes these diabetic-friendly sandwiches sure to please.</p>
View Recipe this link opens in a new tab

Grilled fish nestled on a bed of crunchy coleslaw and capped off with a drizzle of barbecue sauce makes these diabetic-friendly sandwiches sure to please.

12 of 16

Advertisement
Advertisement
Advertisement

13 of 16

Pin
Facebook Tweet Email Send Text Message

Indian Curry Fish

<p>Baked tilapia fillets are served alongside curry-flavored lentils, pea pods, and cherry tomatoes in this colorful and healthy 25-minute dinner recipe. With a few substitutions you can turn this dish into a sandwich or a bowl (see recipe variations, below).</p>
View Recipe this link opens in a new tab

Baked tilapia fillets are served alongside curry-flavored lentils, pea pods, and cherry tomatoes in this colorful and healthy 25-minute dinner recipe. With a few substitutions you can turn this dish into a sandwich or a bowl (see recipe variations, below).

13 of 16

14 of 16

Pin
Facebook Tweet Email Send Text Message

Tilapia Po'Boy

<p>Forget deep-fried fish--the tilapia in this healthy po'boy recipe, a classic Cajun sandwich recipe, is coated in cornmeal and cooked in just 2 tablespoons of oil. The result? A healthy, crispy fish sandwich without extra calories. Serve with coleslaw and sweet potato fries.</p>
View Recipe this link opens in a new tab

Forget deep-fried fish--the tilapia in this healthy po'boy recipe, a classic Cajun sandwich recipe, is coated in cornmeal and cooked in just 2 tablespoons of oil. The result? A healthy, crispy fish sandwich without extra calories. Serve with coleslaw and sweet potato fries.

14 of 16

15 of 16

Pin
Facebook Tweet Email Send Text Message

Chipotle Fish Tacos

<p>Lightened-up Baja-style fish tacos make a quick, flavorful meal that's easy to whip up in a few minutes.</p>
View Recipe this link opens in a new tab

Lightened-up Baja-style fish tacos make a quick, flavorful meal that's easy to whip up in a few minutes.

15 of 16

Advertisement
Advertisement
Advertisement

16 of 16

Pin
Facebook Tweet Email Send Text Message

Five-Spice Tilapia

<p>Chinese five-spice powder, soy sauce and brown sugar make a quick glaze for tilapia. You'll need a skillet that is 12 inches or larger to accommodate the pound of tilapia fillets--if you don't have one large enough, use 2 smaller skillets instead or cook them in two separate batches, using more oil as necessary.</p>
View Recipe this link opens in a new tab

Chinese five-spice powder, soy sauce and brown sugar make a quick glaze for tilapia. You'll need a skillet that is 12 inches or larger to accommodate the pound of tilapia fillets--if you don't have one large enough, use 2 smaller skillets instead or cook them in two separate batches, using more oil as necessary.

16 of 16

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

By Alex Loh

    Share the Gallery

    Pinterest Facebook
    Trending Videos
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 16 Baked Tilapia Curry
    2 of 16 Tilapia with Tomato-Olive Sauce
    3 of 16 Fragrant Fish Soup
    4 of 16 Chili-Rubbed Tilapia with Asparagus & Lemon
    5 of 16 Hazelnut-Parsley Roast Tilapia
    6 of 16 Mango-Lime Fish Tacos
    7 of 16 Barbecue Tilapia Pizza
    8 of 16 Tilapia with Grapefruit-Caper Sauce
    9 of 16 Spicy Cioppino
    10 of 16 Chipotle-Cilantro Tilapia
    11 of 16 Tilapia with Herbed Shiitake Sauce
    12 of 16 Open-Face Barbecue Tilapia Sandwiches
    13 of 16 Indian Curry Fish
    14 of 16 Tilapia Po'Boy
    15 of 16 Chipotle Fish Tacos
    16 of 16 Five-Spice Tilapia

    Share & More

    Facebook Tweet Email Send Text Message
    EatingWell

    Magazines & More

    Learn More

    • About Us
    • Contact Us
    • Advertise
    • Content Licensing
    • Recipe Index
    • Jobs
    • Accolades this link opens in a new tab

    Connect

    Subscribe to Our Newsletters
    Sign Up
    Meredith© 2022 EatingWell.com is part of the Allrecipes Food Group. EatingWell may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. All Right Reserved. Use of this site constitutes acceptance of our Privacy Policythis link opens in a new tab Ad Choicesthis link opens in a new tab Terms of Servicethis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright EatingWell. All rights reserved. Printed from https://www.eatingwell.com

    Sign in

    View image

    16 Healthy and Light Tilapia Recipes in 30 Minutes or Less
    this link is to an external site that may or may not meet accessibility guidelines.