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

Bacalao Guisado (Puerto Rican Fish Stew)

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

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

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

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

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

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

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

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

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

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.
By EatingWell Test Kitchen
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Inspiration and Ideas

Spinach & Gruyere Stuffed Tilapia
Rating: Unrated 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.
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.