Healthy Tilapia Recipes

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.

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.

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.

Tilapia fillets are served with crisp green beans in this Asian-style meal.

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.

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.

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.

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.

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.

Serve simple sautéed fish fillets with jalapeno-spiked pineapple salsa for a Caribbean-inspired meal. Serve with black beans and brown rice.

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.

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.