Tilapia Recipes

Skip the chicken or beef tonight and make a splash with a different dinner all-star. Tilapia is an easy-to-prepare, mild-tasting fish that works in a variety of cuisines. In fact, it’s so popular that it’s even referred to as the “aquatic chicken.”

If you don’t often cook with fish, this is a great place to start. We’ve gathered a few of our favorite tilapia recipes to celebrate this lean and versatile protein.

Is Tilapia Healthy?

Unsurprisingly, tilapia has a bounty of nutritious benefits. This low-fat fish is a great source of protein and omega-3 fatty acids. Plus, it’s rich in vitamins and minerals such as niacin, vitamin B12, phosphorus, selenium and potassium. Go fish, indeed.

How Do You Cook Tilapia?

Here’s good news for busy folks: Tilapia can be prepared in a variety of ways and typically cooks quickly.

• Grilled: Over medium-high heat, grill tilapia 3-4 minutes skin-side down, then flip and grill another 3-4 minutes. The fish is done when it starts to flake when pulled with a fork, or when it reads 130°F with an internal thermometer. Unsurprisingly, tilapia has a bounty of nutritious benefits. This low-fat fish is a great source of protein and omega-3 fatty acids. Plus, it’s rich in vitamins and minerals such as niacin, vitamin B12, phosphorus, selenium and potassium. Go fish!

Pro tip: don’t flip the fish until it has cooked enough that it’s not sticking to the grates.

• Baked: Bake uncovered about 20 minutes at 425°F, until the fish just begins to flake easily with a fork.
•Air Fried: Setting a temperature of 350, add tilapia to the basket, taking care not to overlap the fillets. Allow fish to air fry for 5-6 minutes, until golden brown.
• Pan Fried: In a single layer, add fillets to an oiled skillet. Over medium-high heat, sear each side until the flesh is opaque and begins to flake.

Preparation Tips
No matter which preparation method you choose, pat fillets completely dry with paper towels to help them brown before seasoning. Also, work in batches if needed to avoid layering.

Easy Tilapia Recipes
This diverse assortment of recipes will teach you the basics about cooking tilapia and expose you to flavors from around the world.

We guarantee you won’t have to fish for compliments after serving any of these dishes; they’ll just come reeling in on their own.

For more seafood dinner recipes, check out the bonus tilapia recipes below or swim over to our full collection of seafood recipes. For more meal inspiration, check out The Fresh Lane and explore our Easy Meal Solutions.