Healthy Tilapia Recipes

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

Staff Picks

Asian Tilapia with Stir-Fried Green Beans

Rating: 5 stars
1
Tilapia fillets are served with crisp green beans in this Asian-style meal.

Easy Sauteed Fish Fillets

Rating: 4.3 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.

Puerto Rican Fish Stew (Bacalao)

Rating: 4.78 stars
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.

Chipotle Fish Tacos

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

Beer-Battered Fish Tacos with Tomato & Avocado Salsa

Rating: 4.5 stars
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.

Baked Tilapia Curry

Rating: 4 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.

Chili-Rubbed Tilapia with Asparagus & Lemon

Rating: 4.54 stars
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.

Tilapia & Summer Vegetable Packets

Rating: 4.91 stars
11
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.

Tilapia Corn Chowder

Rating: 4.5 stars
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.

Five-Spice Tilapia

Rating: 4.44 stars
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.

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.

Mock Ceviche

Rating: 4.5 stars
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.
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Inspiration and Ideas

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.

Tilapia with Tomato-Olive Sauce

Rating: 4.5 stars
1

Top tilapia fillets with a savory tomato-olive sauce that comes together in just 5 minutes. Look for tapenade near jarred olives in the supermarket. Serve with sautéed broccolini and farro tossed with toasted almonds.