Healthy Tilapia Recipes

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

Staff Picks

Puerto Rican Fish Stew (Bacalao)

Rating: 4.78 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.

Asian Tilapia with Stir-Fried Green Beans

Rating: 5 stars
2
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.

Beer-Battered Fish Tacos with Tomato & Avocado Salsa

Rating: 4.5 stars
12
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.

Chili-Rubbed Tilapia with Asparagus & Lemon

Rating: 4.54 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.

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.

Spicy Cioppino

Rating: 4.27 stars
7
San Francisco's Italian immigrants developed this stew to use the abundant local seafood. We've opted for farm-raised tilapia and scallops, but feel free to experiment with whatever is fresh.

Tilapia Corn Chowder

Rating: 4.5 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.

EatingWell Fish Sticks

Rating: 4.8 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.

Five-Spice Tilapia

Rating: 4.44 stars
24
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.

Tilapia & Summer Vegetable Packets

Rating: 4.91 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.

Spinach & Gruyere Stuffed Tilapia

Rating: 4.57 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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Inspiration and Ideas

Fish Fillets with Pineapple-Jalapeno Salsa
Rating: Unrated
2
Serve simple sautéed fish fillets with jalapeno-spiked pineapple salsa for a Caribbean-inspired meal. Serve with black beans and brown rice.

Stuffed Tilapia Rolls

Rating: 3 stars
1

This recipe is a fun and eye-catching way to serve tilapia fillets. Stuffed with a mouthwatering mixture of fresh spinach, creamy goat cheese, Greek yogurt, and lemon zest, each bite of these stuffed tilapia rolls is guaranteed to please everyone at your table.