Healthy Tilapia Recipes

Find healthy, delicious tilapia recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Beer-Battered Fish Tacos with Tomato & Avocado Salsa

Rating: Unrated
9
Lovers of fried fish get the taste without all the calories, and the salsa adds a fresh, clean note. To complete the Baja theme, serve with black beans, some diced mango and a bit of light sour cream.

Asian Tilapia with Stir-Fried Green Beans

Rating: Unrated
1
Tilapia fillets are served with crisp green beans in this Asian-style meal.

Easy Sauteed Fish Fillets

Rating: Unrated
4
Here's an easy method for quickly cooking fish fillets. We love the simplicity of just using salt and pepper to season the flour for dredging, but feel free to get creative and experiment with other seasonings. If you like a little heat, add a pinch of cayenne; for a smoky flavor, add a touch of smoked paprika; try white pepper, a common ingredient in Chinese cooking, instead of black pepper if you're pairing the fish with the Black Bean-Scallion Sauce.

Puerto Rican Fish Stew (Bacalao)

Rating: Unrated
5
Bacalao, salted dried codfish, is the defining ingredient in traditional Puerto Rican fish stew, but salt cod requires overnight soaking and several rinses in cool water before it can be used, so we opt for fresh fish in this quick version. Serve with crusty rolls to soak up the juices.

Chili-Rubbed Tilapia with Asparagus & Lemon

Rating: Unrated
21
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.

Baked Tilapia Curry

Rating: Unrated
2
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.

Tilapia Corn Chowder

Rating: Unrated
2
This light soup is a great way to slip fresh corn (and tilapia, of course!) into your late-summer menu. Make it a meal: Enjoy with a mixed green salad and oyster crackers.

Indian Curry Fish

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).

Spicy Cioppino

Rating: Unrated
5
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.

Hazelnut-Parsley Roast Tilapia

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.

Chipotle Fish Tacos

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

Fish Fillets with Tartar Sauce

This fast tartar sauce comes together in just 10 minutes and makes a great topping for simple sautéed fish fillets. Serve with toasted potato wedges and coleslaw.

Inspiration and Ideas

Five-Spice Tilapia

Rating: Unrated
18
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.

EatingWell Fish Sticks

Rating: Unrated
10
You can make these homemade fish sticks in about the same amount of time it takes to bake a box of the frozen kind--with a fraction of the fat.

Fragrant Fish Soup

Rating: Unrated
2

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.