6 Tilapia Recipes to Cook in 2024: Quick & Easy

Tilapia’s mild flavor and flaky texture make it perfect for a range of easy recipes. From quick pan-seared meals to baked dishes, it’s a great option for getting something tasty on the table fast.

Not only is tilapia quick to cook, but it’s also packed with essentials like vitamin B12 and selenium. While it’s lower in omega-3s than some other fish, it’s still a nutritious choice that everyone in the family can enjoy.

For an eco-friendly option, look for responsibly farmed tilapia with labels like ASC. With these 6 simple recipes, you’ll find fresh ways to enjoy this adaptable fish. Whether you’re in the mood for something spicy, comforting, or light, you might discover a new favorite!

1. Provençal-Style Baked Tilapia

Ingredients 📃

• 2 tilapia filets (roughly 5 oz per filet)

• 1 lemon

• 1 bunch of parsley

• 1 tsp whole dried oregano

• ¾ lb golden potatoes

• 1 fennel bulb

• 1 oz pitted Niçoise olives

• 4 oz grape tomatoes

• 2 cloves garlic

• 1 tbsp capers

• 2 tbsp olive oil

Method 🧑‍🍳

1. Cook the potatoes & fennel: Preheat the oven to 450 °F. Slice the potatoes into thin rounds and the fennel into thin slices. Chop one garlic clove. In a baking dish, toss the potatoes, fennel, and garlic with 1 tsp of olive oil, salt, and pepper. Spread them out evenly and bake for 15-17 minutes.

2. Make the tomato-olive topping: While the potatoes and fennel bake, halve the tomatoes. Grate the second garlic clove into a paste. Quarter the lemon and remove the seeds. Chop the parsley. In a bowl, combine the tomatoes, olives, garlic paste, capers, lemon juice from 2 wedges, and 2 tsp of olive oil. Season with salt and pepper, and mix well.

3. Prepare the fish: Pat the tilapia filets dry. Season them with salt, pepper, and oregano on both sides.

4. Assemble and bake the dish: Once the potatoes and fennel are partially baked, place the tilapia on top. Spoon the tomato-olive topping (with its liquid) over the fish. Bake for another 8-10 minutes, until the fish is cooked through and flakes easily.

5. Serve: Garnish with chopped parsley and drizzle with olive oil. Serve with the remaining lemon wedges on the side. 

Overview 🕵️

This is an easy, one-pot dish that's perfect for busy weeknights. With just a baking dish and minimal prep, it combines fresh vegetables and tender fish for a flavorful and simple meal. For more easy recipe inspiration, check out our full guide to cooking quick and healthy meals.

Inspired by the flavors of Southern France, it features tilapia filets topped with a savory mix of tomatoes, olives, fennel, and capers. 

At only 575 calories per serving, this dish is a light option that doesn’t sacrifice flavor. It’s a healthy choice for those looking to enjoy a delicious meal without the guilt. Plus, it’s packed with nutritious vegetables, making it a great addition to any balanced diet.

2. Garlic Baked Tilapia

Ingredients 📃

• ¼ cup unsalted melted butter

• 1 tbsp chopped dill

• 1 tsp onion powder

• ½ tsp paprika

• Red pepper flakes (optional, to taste)

• 3 garlic cloves, minced

• 1 tbsp capers (optional)

• 2 tbsp lemon juice

• 4 tilapia filets

• Salt and black pepper, to taste

Method 🧑‍🍳

1. Prepare the oven and ingredients: Preheat your oven to 400 °F (200 °C). Lightly grease a baking dish or line it with parchment paper. Mince the garlic and chop the dill.

2. Make the garlic butter mixture: In a small bowl, combine the melted butter, chopped dill, onion powder, paprika, red pepper flakes (if using), minced garlic, capers, and lemon juice. Stir well to combine.

3. Season the tilapia: Place the tilapia filets in the prepared baking dish. Season both sides of the filets with salt and black pepper.

4. Coat the fish: Pour the garlic butter mixture evenly over the filets, making sure they are fully coated.

5. Bake the tilapia: Bake in the preheated oven for 12-15 minutes, or until the fish is opaque and easily flakes with a fork.

6. Serve: Garnish with additional fresh dill or a squeeze of lemon if desired. Serve with your favorite side dishes and enjoy!

Overview 🕵️

This dish is a simple yet flavorful way to enjoy a light, satisfying meal. The fish is coated in a buttery garlic mixture with fresh dill, paprika, and a splash of lemon juice. This creates a savory and slightly tangy flavor. 

For a complete meal, serve the fish with rice, roasted potatoes, or steamed vegetables. If you prefer a little kick, add extra red pepper flakes or a dash of hot sauce to the garlic butter mixture. For a golden, slightly crispy finish, broil the filets for a minute or 2 after baking. 

3. Caribbean-Spiced Tilapia

Ingredients 📃

• ½ cup jasmine rice

• 4¼ oz chopped mangos (reserve juice)

• 1 Roma tomato, diced

• 1 lime (zested and cut into wedges)

• ¾ oz agave

• ½ tsp crushed red pepper flakes

• 2 tilapia filets (5 oz each)

• 1 tsp paprika & orange spice blend

• ¼ oz shredded coconut

• 2¾ oz creamy chimichurri sauce

Method 🧑‍🍳

1. Cook the rice: In a small pot, bring the jasmine rice, 1 cup of water, and a pinch of salt to a boil. Stir, cover, and reduce heat to medium-low. Simmer for 16-18 minutes, until rice is tender and water is absorbed. Remove from heat and let rest for 3 minutes.

2. Make the salsa: In a bowl, combine chopped mangos (with juice), diced tomato, agave, and 1 tsp olive oil. Squeeze juice from 2 lime wedges into the bowl, and add crushed red pepper flakes, salt, and pepper to taste. Stir to combine.

3. Cook the tilapia: Pat the filets dry, then season with paprika & orange spice blend, salt, and pepper. In a large pan, heat 1½ tbsp oil over medium heat. Sear the tilapia for 2-3 minutes on each side, until fully cooked and golden.

4. Finish the rice: Fluff the cooked rice with a fork, then stir in shredded coconut and lime zest.

5. Plate and serve: Divide the coconut-lime rice between plates. Place tilapia on top, spoon mango salsa over the fish, and drizzle with creamy chimichurri sauce. Garnish with remaining lime wedges.

Overview 🕵️

This Caribbean-inspired tilapia dish is a vibrant, flavor-packed meal. It’s both quick and gluten-free. The tilapia is seasoned with a warm paprika and orange spice blend, and then topped with a refreshing mango salsa for a sweet and spicy kick. The addition of creamy chimichurri adds a tangy finish that brings everything together.

Ready in just about 30 minutes, this dish is perfect for busy nights when you want something light yet satisfying. Served with coconut-lime jasmine rice, it offers a tropical twist that’s sure to bring a taste of the islands to your dinner table!

4. Parmesan-Crusted Tilapia

Ingredients 📃

• ¼ cup all-purpose flour

• 1 egg, beaten

• 1 cup breadcrumbs

• ½ cup grated parmesan cheese

• 1 tbsp smoked paprika

• 1 tsp garlic powder

• 1 tbsp salt

• 1 tsp ground black pepper

• 3 lbs tilapia filets

• ¼ cup avocado or olive oil, for frying

• Fresh lemon juice, for serving

Method 🧑‍🍳

1. Prepare the coating ingredients: In a shallow dish, place the flour. In a second dish, pour the beaten egg. In a third dish, mix the breadcrumbs, grated parmesan, smoked paprika, garlic powder, salt, and black pepper.

2. Coat the tilapia: Pat the tilapia filets dry with a paper towel. Dip each filet in the flour, coating both sides and shaking off any excess. Next, dip the filet into the beaten egg, allowing any excess to drip off. Finally, press the fish into the breadcrumb-parmesan mixture, coating both sides well.

3. Cook the tilapia: In a large skillet, heat the avocado or olive oil over medium heat. Once hot, add the breaded filets in a single layer (you may need to work in batches). Cook for 3-4 minutes per side, or until the crust is golden brown and the fish flakes easily with a fork.

4. Serve: Drizzle the fish with fresh lemon juice and serve immediately.

Overview 🕵️

This is a deliciously crispy and flavorful dish that’s easy to make and is kid-friendly. The fish is coated with a golden crust made from breadcrumbs, parmesan, and smoked paprika, giving it a savory, cheesy flavor that even picky eaters will love. With just a quick pan-fry, the tilapia is ready in minutes, making it perfect for a fast, satisfying meal.

Serve this dish with family favorite sides like mashed potatoes, a fresh salad, or roasted vegetables for a complete, balanced meal. The mild taste of tilapia, combined with the crispy coating, makes it an excellent way to introduce kids to fish in a way they’ll enjoy.

5. Pan-Seared Tilapia Tacos

Ingredients 📃

For the tacos:

• 1 tsp ground cumin

• 1 tsp onion powder

• ½ tsp smoked paprika

• 1 tsp garlic powder

• ½ tsp kosher salt

• 1 lb tilapia filets

• 1 tbsp olive oil

• 12 x 6-inch corn or flour tortillas (warmed)

For the sauce:

• ½ cup plain Greek yogurt

• 1 tbsp lime juice

• ½ tsp kosher salt

Toppings:

• Chopped cilantro

• Sliced radishes

• Shredded lettuce or cabbage

• Lime wedges

Method 🧑‍🍳

1. Season the fish: In a small bowl, mix the cumin, onion powder, smoked paprika, garlic powder, and salt. Pat the tilapia filets dry, then sprinkle the spice mixture evenly over both sides.

2. Cook the fish: Heat olive oil in a large skillet over medium-high heat. Once hot, add the seasoned tilapia. Sear for 3-4 minutes on each side, until the fish is cooked through and easily flakes with a fork. Remove from the pan and break into bite-sized pieces.

3. Make the sauce: In a small bowl, whisk together the Greek yogurt, lime juice, and salt until smooth.

4. Assemble the tacos: Place the warm tortillas on a serving plate. Add a portion of the tilapia to each tortilla, then drizzle with the yogurt-lime sauce.

5. Top and serve: Add your desired toppings: chopped cilantro, sliced radishes, and shredded lettuce or cabbage. Serve with lime wedges on the side.

Overview 🕵️

These Pan-Seared Tilapia Tacos are a quick, flavorful option for taco night. The warm spice blend really complements the mild fish, while the Greek yogurt-lime sauce adds a creamy, tangy finish. You can easily substitute tilapia with other mild fish like cod or even shrimp if you prefer.

Perfect for busy weeknights, this recipe comes together in under 30 minutes. It’s ideal for family dinners or casual gatherings, as everyone can personalize their tacos with toppings like cilantro, radishes, and shredded cabbage. Serve with sides like black beans or corn salad for a complete meal.

Both fresh and frozen tilapia work well. If using frozen, make sure to thaw and pat dry before cooking to ensure a good sear. Fresh fish has a slightly firmer texture, but either option will give you delicious, flaky tacos.

6. Foil Baked Tilapia

Ingredients 📃

• Aluminum foil

• 4 tilapia filets (about 5 ounces each)

• 2 tbsp unsalted butter, melted

• 2 tsp fresh dill, chopped

• 2 cloves fresh garlic, minced

• 1 tsp onion powder

• 1 tsp ground black pepper

• ½ tsp salt

• 1 lemon, thinly sliced

Method 🧑‍🍳

1. Preheat and prepare: Preheat your oven to 400 °F (200 °C). Cut 4 sheets of aluminum foil, each large enough to wrap a tilapia filet.

2. Season the fish: Place each filet in the center of a foil sheet. Drizzle melted butter over each filet, then sprinkle with dill, minced garlic, onion powder, black pepper, and salt. Top each filet with 2-3 lemon slices.

3. Wrap and bake: Fold the foil around each filet to make a sealed packet, folding edges tightly to keep steam in. Place the packets on a baking sheet and bake for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.

4. Serve: Carefully open each packet and transfer the fish to plates. Serve with extra lemon wedges if desired.

Overview 🕵️

This dish pairs with light sides like a green salad, steamed veggies, or grains like quinoa. For a heartier meal, try it with mashed potatoes or crusty bread to soak up the lemony sauce. The mild flavor also pairs nicely with Mediterranean or American sides.

To keep the fish tender, seal each foil packet tightly and be cautious of steam when opening. For extra flavor, let the fish sit in the butter, garlic, and herbs for 10-15 minutes before baking. If you like a bit of browning, broil the open packets for a minute at the end.

FAQ

Should you rinse tilapia before cooking?

Yes, it's recommended to rinse tilapia under cold water before cooking to remove any surface impurities. Rinsing helps ensure a fresher taste, especially if the filets have been packaged. Be sure to pat the fish dry with a paper towel afterward to help seasonings stick better and promote even cooking.

How do you cook tilapia so it doesn’t taste fishy?

To minimize any fishy taste, make sure the tilapia is fresh and choose a cooking method that lets it absorb surrounding flavors. Cooking in a foil packet or in a baking tray with vegetables and seasonings works well to enhance flavor and reduce any fishy notes.

Is tilapia as healthy as salmon?

While tilapia and salmon are both healthy, they differ nutritionally. Salmon is higher in omega-3 fatty acids, which benefit heart and brain health, whereas tilapia provides lean protein with a milder flavor and fewer calories. Both have distinct benefits and can fit well into a balanced diet.

Can I cook tilapia from frozen?

Yes, you can cook tilapia from frozen. Simply rinse the filets under cold water to remove ice crystals, then cook for a few extra minutes to ensure they’re thoroughly done.