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
26
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.

Chili-Rubbed Tilapia with Asparagus & Lemon

Rating: Unrated
34
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.

Puerto Rican Fish Stew (Bacalao)

Rating: Unrated
17
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.

Easy Sauteed Fish Fillets

Rating: Unrated
10
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.

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.

EatingWell Fish Sticks

Rating: Unrated
30
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.

Baked Tilapia Curry

Rating: Unrated
4
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 with Grapefruit-Caper Sauce

Rating: Unrated
5
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.

Seafood Linguine

Rating: Unrated
6
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.

Tilapia Corn Chowder

Rating: Unrated
14
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.

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

Tilapia & Summer Vegetable Packets

Rating: Unrated
22
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.

Spinach & Gruyere Stuffed Tilapia

Rating: Unrated
7
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.

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.