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: 4.5 stars 13
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.

Easy Sauteed Fish Fillets

Rating: 4.5 stars 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.
By EatingWell Test Kitchen

Asian Tilapia with Stir-Fried Green Beans

Rating: 5 stars 4
Tilapia fillets are served with crisp green beans in this Asian-style meal.
By Diabetic Living Magazine

Puerto Rican Fish Stew (Bacalao)

Rating: 5 stars 8
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.
By Scott Rosenbaum

Chili-Rubbed Tilapia with Asparagus & Lemon

Rating: 4.5 stars 31
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.
By EatingWell Test Kitchen

Lemon-Garlic Grilled Tilapia

Learn how to grill tilapia with this quick recipe. A flavorful garlic-butter mixture coats the grilled tilapia while charred lemons add a boost of acidity and brightness. Serve alongside rice and green beans or use the fish as a filling for tacos.
By Julia Levy

Tilapia Corn Chowder

Rating: 5 stars 4
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.
By EatingWell Test Kitchen

Tilapia & Summer Vegetable Packets

Rating: 5 stars 13
Wrapping vegetables and fish in a foil packet for grilling or baking is a foolproof way to get moist, tender results. Tilapia and summer vegetables pair with olives and capers for a Mediterranean flair.
By EatingWell Test Kitchen

Seafood Linguine

Rating: 4 stars 3
This restaurant-worthy seafood pasta dish is a snap to make and an easy way to impress guests. We like the sweet taste and extra-saucy consistency of canned diced San Marzano tomatoes in sauces like this one. Marjoram pairs well with the seafood, but basil or even parsley works too. Serve with a Caesar salad.
By EatingWell Test Kitchen

Fish Fillets with Pineapple-Jalapeno Salsa

Rating: 5 stars 2
Serve simple sautéed fish fillets with jalapeno-spiked pineapple salsa for a Caribbean-inspired meal. Serve with black beans and brown rice.
By EatingWell Test Kitchen

Baked Tilapia Curry

Rating: 3 stars 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.
By EatingWell Test Kitchen

Five-Spice Tilapia

Rating: 4.5 stars 24
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.
By EatingWell Test Kitchen
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Inspiration and Ideas

Mock Ceviche
Rating: Unrated 2
Traditionally, ceviche is raw fish that's “cooked” by marinating it in acidic citrus juice. Here we quickly poach the tilapia then marinate it with fresh herbs, lime juice and crunchy vegetables for an easy summer dinner. Make it a meal: Serve with warm corn tortillas.
Spinach & Gruyere Stuffed Tilapia
Rating: 4.5 stars 5

For this healthy stuffed tilapia recipe, use two larger fillets cut lengthwise to make these savory tilapia rolls. Or look for frozen tilapia “loins” and use one loin per roll.