Healthy Tilapia Recipes

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

Most Popular

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.
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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

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.
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By EatingWell Test Kitchen

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.
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By EatingWell Test Kitchen

Lemon-Garlic Grilled Tilapia

Rating: 5 stars 1
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.
Julia Levy
By Julia Levy

Air-Fryer Tilapia

This quick and simple air-fryer tilapia recipe is perfect for busy weeknights. The tilapia is moist and flaky and gets brightened up with lemon zest and fresh herbs.
By Laura Kanya

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.
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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.
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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.
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By EatingWell Test Kitchen

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.
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By EatingWell Test Kitchen

Five-Spice Tilapia

Rating: 4.5 stars 25
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.
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By EatingWell Test Kitchen

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.
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By EatingWell Test Kitchen
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Inspiration and Ideas

Raspberry-Pineapple Fish Tacos
This refreshing version of traditional fish tacos features a lively raspberry-pineapple salsa and a yogurt-lime cream sauce.
EatingWell Fish Sticks
Rating: 5 stars 14

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.