18 Delicious Tilapia Recipes Healthy Gourmet

Dive into the world of tilapia with our roundup of 18 Delicious Tilapia Recipes that promise to spice up your dinner routine! Whether you’re craving something quick, healthy, or downright gourmet, we’ve got a dish for every taste and occasion. Perfect for busy weeknights or leisurely weekend meals, these recipes are sure to delight. Ready to transform your kitchen into a tilapia paradise? Let’s get cooking!

Grilled Tilapia with Lemon Butter Sauce

Ready to whip up something light yet flavorful for dinner? Grilled tilapia with lemon butter sauce is your go-to dish, perfect for those warm evenings when you crave something quick but delicious.

Ingredients

• For the tilapia:
  • 4 tilapia fillets (about 6 oz each)
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp black pepper
• For the lemon butter sauce:
  • 1/4 cup unsalted butter, melted
  • 2 tbsp fresh lemon juice
  • 1 tsp garlic powder
  • 1/2 tsp dried parsley

Instructions

1. Preheat your grill to medium-high heat (about 375°F to 400°F).
2. Brush both sides of the tilapia fillets with olive oil, then season with salt and black pepper.
3. Place the fillets on the grill. Cook for 3-4 minutes on each side, or until the fish flakes easily with a fork. Tip: Don’t flip the fish more than once to keep it from falling apart.
4. While the fish is grilling, whisk together the melted butter, lemon juice, garlic powder, and dried parsley in a small bowl.
5. Once the tilapia is done, drizzle the lemon butter sauce over the fillets right before serving. Tip: For an extra zing, add a little lemon zest to the sauce.
6. Serve immediately. Tip: Pair with a side of grilled asparagus or a fresh salad for a complete meal.

So there you have it—tender, flaky tilapia with a bright, buttery sauce that’s sure to impress. Try serving it over a bed of quinoa or with a slice of crusty bread to soak up all that delicious sauce.

Baked Tilapia with Herbs and Tomatoes

Zesty and light, this baked tilapia dish is your go-to for a quick, healthy dinner that doesn’t skimp on flavor. You’ll love how the herbs and tomatoes come together to create a vibrant, fuss-free meal.

Ingredients

• For the fish:
  • 4 tilapia fillets (about 6 oz each)
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp black pepper
• For the topping:
  • 1 cup cherry tomatoes, halved
  • 2 tbsp fresh basil, chopped
  • 1 tbsp fresh oregano, chopped
  • 1 garlic clove, minced

Instructions

1. Preheat your oven to 375°F and lightly grease a baking dish with olive oil.
2. Place the tilapia fillets in the dish, drizzle with 2 tbsp olive oil, and season with 1 tsp salt and 1/2 tsp black pepper.
3. In a bowl, mix 1 cup halved cherry tomatoes, 2 tbsp chopped basil, 1 tbsp chopped oregano, and 1 minced garlic clove.
4. Spoon the tomato mixture evenly over the tilapia fillets.
5. Bake for 15-20 minutes, or until the fish flakes easily with a fork. Tip: Don’t overcook the fish to keep it moist.
6. Let the dish rest for 2 minutes before serving. Tip: This allows the flavors to meld together beautifully.

Out of the oven, the tilapia is tender and flaky, with the tomatoes adding a juicy burst of flavor. Serve it over a bed of quinoa or with a side of steamed vegetables for a complete meal.

Healthy Tilapia Tacos with Avocado Cream

Bite into these healthy tilapia tacos and you’ll forget they’re good for you. Packed with flavor and topped with a creamy avocado sauce, they’re a weeknight win.

Ingredients

• For the tilapia:
  • 1 lb tilapia fillets
  • 1 tbsp olive oil
  • 1 tsp chili powder
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
• For the avocado cream:
  • 1 ripe avocado
  • 1/4 cup Greek yogurt
  • 1 tbsp lime juice
  • 1/4 tsp salt
• For serving:
  • 8 small corn tortillas
  • 1 cup shredded cabbage
  • 1/4 cup chopped cilantro

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. Place the tilapia fillets on the baking sheet. Drizzle with olive oil and sprinkle with chili powder, garlic powder, and salt.
3. Bake for 12-15 minutes, until the fish flakes easily with a fork. Tip: Don’t overcook to keep the fish moist.
4. While the fish cooks, make the avocado cream. In a blender, combine the avocado, Greek yogurt, lime juice, and salt. Blend until smooth. Tip: Add a splash of water if it’s too thick.
5. Warm the tortillas in a dry skillet over medium heat for about 30 seconds per side. Tip: Keep them warm by wrapping in a towel.
6. Flake the cooked tilapia into chunks. Assemble the tacos by placing fish on tortillas, topping with shredded cabbage, a dollop of avocado cream, and a sprinkle of cilantro.

Fresh and flaky tilapia pairs perfectly with the rich avocado cream, while the cabbage adds a nice crunch. Try serving these tacos with a side of lime wedges for an extra zing.

Tilapia and Vegetable Stir Fry

Out of all the quick and healthy dinners you can whip up, this Tilapia and Vegetable Stir Fry is a game-changer. It’s packed with flavor, ready in minutes, and totally customizable based on what you have in your fridge.

Ingredients

• For the stir fry:
  • 1 lb tilapia fillets, cut into 1-inch pieces
  • 2 cups mixed vegetables (bell peppers, broccoli, carrots), sliced
  • 2 tbsp olive oil
• For the sauce:
  • 2 tbsp soy sauce
  • 1 tbsp honey
  • 1 tsp ginger, grated
  • 1 garlic clove, minced

Instructions

1. Heat 1 tbsp olive oil in a large skillet over medium-high heat until shimmering.
2. Add the tilapia pieces to the skillet. Cook for 3 minutes on each side, or until golden and flaky. Remove and set aside.
3. In the same skillet, add the remaining 1 tbsp olive oil. Toss in the mixed vegetables. Stir fry for 5 minutes, or until they’re just tender but still crisp.
4. While the vegetables cook, whisk together the soy sauce, honey, ginger, and garlic in a small bowl.
5. Return the tilapia to the skillet with the vegetables. Pour the sauce over everything. Gently toss to coat and heat through for about 2 minutes.
6. Tip: Don’t overcrowd the skillet to ensure everything cooks evenly. Tip: Fresh ginger can be substituted with 1/2 tsp ground ginger. Tip: Serve immediately for the best texture.

Absolutely delightful, this stir fry offers a perfect balance of sweet and savory with a satisfying crunch from the veggies. Try serving it over a bed of quinoa or brown rice for an extra hearty meal.

Spicy Tilapia with Quinoa and Greens

Wow, you’re going to love this Spicy Tilapia with Quinoa and Greens. It’s a perfect blend of heat, health, and heartiness that’ll make your weeknight dinners something to look forward to.

Ingredients

• For the tilapia:
  • 2 tilapia fillets
  • 1 tbsp olive oil
  • 1 tsp chili powder
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
• For the quinoa:
  • 1 cup quinoa
  • 2 cups water
  • 1/2 tsp salt
• For the greens:
  • 2 cups mixed greens
  • 1 tbsp lemon juice
  • 1 tbsp olive oil
  • Salt to taste

Instructions

1. Preheat your oven to 375°F (190°C). This ensures your tilapia cooks evenly.
2. Rinse the quinoa under cold water for about 2 minutes to remove any bitterness. Drain well.
3. In a medium saucepan, combine the quinoa, water, and salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Tip: Let it sit covered for 5 minutes off the heat for fluffier quinoa.
4. While the quinoa cooks, mix the chili powder, garlic powder, and salt in a small bowl. Rub this mixture evenly over the tilapia fillets.
5. Heat olive oil in an oven-safe skillet over medium-high heat. Add the tilapia and cook for 2 minutes per side until lightly browned.
6. Transfer the skillet to the oven and bake for 8-10 minutes, until the fish flakes easily with a fork. Tip: Don’t overcook to keep the tilapia moist.
7. In a large bowl, toss the mixed greens with lemon juice, olive oil, and a pinch of salt.
8. Fluff the quinoa with a fork and divide it between two plates. Top with the baked tilapia and a generous serving of greens.

Here’s the deal: the tilapia is perfectly spicy and tender, the quinoa adds a nutty chew, and the greens bring a fresh crunch. Try serving it with a slice of avocado for an extra creamy texture.

Tilapia Ceviche with Fresh Lime Juice

Brighten up your day with this refreshing tilapia ceviche, perfect for those warm summer afternoons. You’ll love how the fresh lime juice brings out the delicate flavors of the tilapia, making it a light yet satisfying dish.

Ingredients

• For the ceviche:
  • 1 lb fresh tilapia, diced into 1/2-inch pieces
  • 1/2 cup fresh lime juice (about 4 limes)
  • 1/2 tsp salt
• For the mix-ins:
  • 1/2 cup red onion, finely diced
  • 1/2 cup cucumber, diced
  • 1/4 cup cilantro, chopped
  • 1 jalapeño, seeded and minced
• For serving:
  • Tortilla chips or tostadas
  • Avocado slices

Instructions

1. In a large glass bowl, combine the diced tilapia, lime juice, and salt. Make sure the fish is fully submerged in the lime juice.
2. Cover the bowl with plastic wrap and refrigerate for 30 minutes. The lime juice will cook the fish, so it turns opaque.
3. After 30 minutes, drain the excess lime juice from the bowl, leaving about 2 tablespoons to keep the ceviche moist.
4. Add the red onion, cucumber, cilantro, and jalapeño to the bowl. Gently toss to combine all the ingredients.
5. Let the ceviche sit for another 10 minutes to allow the flavors to meld together.
6. Serve the ceviche chilled with tortilla chips or tostadas and avocado slices on the side.

Great for sharing, this tilapia ceviche is a burst of fresh flavors with a slight kick from the jalapeño. The texture is perfectly tender, and the crisp veggies add a nice crunch. Try serving it in small glasses for a fancy appetizer at your next gathering.

Pan-Seared Tilapia with Garlic and Olive Oil

Today’s the perfect day to whip up something light yet flavorful, and pan-seared tilapia with garlic and olive oil hits the spot. You’ll love how simple it is to bring this dish to life, with ingredients you probably already have in your kitchen.

Ingredients

• For the fish:
  • 4 tilapia fillets (about 6 oz each)
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 2 tbsp olive oil
• For the garlic oil:
  • 3 cloves garlic, minced
  • 1/4 cup olive oil
  • 1 tbsp lemon juice

Instructions

1. Pat the tilapia fillets dry with paper towels to ensure a good sear.
2. Season both sides of each fillet with salt and black pepper.
3. Heat 2 tbsp olive oil in a large skillet over medium-high heat until shimmering, about 2 minutes.
4. Place the fillets in the skillet, cooking for 3-4 minutes per side until golden brown and the fish flakes easily with a fork.
5. While the fish cooks, combine minced garlic, 1/4 cup olive oil, and lemon juice in a small bowl for the garlic oil.
6. Once the fish is done, drizzle the garlic oil over the fillets right before serving.

Delightfully crispy on the outside and tender on the inside, this tilapia is bursting with garlicky goodness. Serve it over a bed of quinoa or with a side of steamed veggies for a complete meal.

Tilapia with Mango Salsa

You’re in for a treat with this tilapia and mango salsa dish—it’s light, flavorful, and perfect for a summer evening. The combination of flaky fish and sweet, tangy salsa is a match made in heaven.

Ingredients

• For the tilapia:
  • 4 tilapia fillets (about 6 oz each)
  • 1 tbsp olive oil
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/2 tsp garlic powder
• For the mango salsa:
  • 1 ripe mango, diced
  • 1/4 cup red onion, finely chopped
  • 1 jalapeño, seeded and minced
  • 2 tbsp fresh cilantro, chopped
  • 1 tbsp lime juice
  • 1/4 tsp salt

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. Place the tilapia fillets on the prepared baking sheet. Drizzle with olive oil and season with salt, pepper, and garlic powder.
3. Bake the tilapia for 12-15 minutes, or until the fish flakes easily with a fork. Tip: Don’t overcook the fish to keep it moist.
4. While the tilapia is baking, combine the diced mango, red onion, jalapeño, cilantro, lime juice, and salt in a bowl to make the salsa. Tip: Let the salsa sit for 10 minutes to allow the flavors to meld.
5. Once the tilapia is done, serve each fillet topped with a generous spoonful of mango salsa. Tip: For an extra crunch, serve with a side of tortilla chips.

Now, this dish brings together the tender, flaky texture of the tilapia with the vibrant, juicy crunch of the mango salsa. Try serving it over a bed of quinoa for a complete meal that’s as nutritious as it is delicious.

Healthy Tilapia Chowder

Today’s the perfect day to whip up something light yet satisfying, and this Healthy Tilapia Chowder hits the spot. You’ll love how easy it is to make, packed with flavors that feel like a hug in a bowl.

Ingredients

• For the base:
  • 1 tbsp olive oil
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 2 cups low-sodium chicken broth
  • 1 cup water
• For the chowder:
  • 1 lb tilapia fillets, cut into bite-sized pieces
  • 2 cups diced potatoes
  • 1 cup corn kernels
  • 1 cup diced carrots
  • 1/2 cup heavy cream
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/4 tsp paprika

Instructions

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, sautéing until translucent, about 3 minutes.
2. Pour in chicken broth and water, bringing the mixture to a boil.
3. Add potatoes, carrots, and corn to the pot. Reduce heat to a simmer, cooking until vegetables are tender, about 15 minutes.
4. Gently add tilapia pieces to the pot. Cook for 5 minutes, or until the fish is opaque and flakes easily with a fork.
5. Stir in heavy cream, salt, pepper, and paprika. Simmer for another 2 minutes to blend the flavors.
6. Remove from heat. Let the chowder sit for 5 minutes before serving to allow the flavors to meld.

Perfectly creamy with a hint of sweetness from the corn, this chowder is a comforting meal on its own. Try serving it with a sprinkle of fresh herbs or a side of crusty bread for an extra touch of heartiness.

Tilapia with Almond Crust

Just when you thought tilapia couldn’t get any better, here comes a crispy almond crust to take it to the next level. Perfect for a quick weeknight dinner that feels a bit fancy without all the fuss.

Ingredients

• For the tilapia:
  • 4 tilapia fillets (about 6 oz each)
  • 1/2 cup all-purpose flour
  • 2 large eggs, beaten
  • 1/2 tsp salt
  • 1/4 tsp black pepper
• For the almond crust:
  • 1 cup finely ground almonds
  • 1/2 cup panko breadcrumbs
  • 1 tsp garlic powder
  • 1/2 tsp paprika
• For cooking:
  • 2 tbsp olive oil

Instructions

1. Preheat your oven to 375°F and line a baking sheet with parchment paper.
2. Pat the tilapia fillets dry with paper towels to ensure the crust sticks better.
3. In a shallow dish, mix the flour, salt, and pepper. In another dish, place the beaten eggs. In a third dish, combine the ground almonds, panko, garlic powder, and paprika.
4. Dredge each fillet in the flour mixture, then dip into the eggs, and finally coat with the almond mixture, pressing gently to adhere.
5. Heat olive oil in a large skillet over medium-high heat. Once hot, add the fillets and cook for 2-3 minutes on each side until golden brown.
6. Transfer the fillets to the prepared baking sheet and bake for 10 minutes, or until the fish flakes easily with a fork.
7. Tip: Let the fillets sit for a minute after baking for the crust to set. Tip: For extra crunch, toast the almonds before grinding. Tip: Serve with a squeeze of lemon for a bright contrast.

Now you’ve got a tilapia dish that’s crunchy on the outside, tender on the inside, and packed with flavor. Try serving it over a bed of greens or with roasted veggies for a complete meal.

Steamed Tilapia with Ginger and Scallions

Feeling like something light yet packed with flavor? You can’t go wrong with this steamed tilapia, a dish that’s as easy to make as it is delicious. Perfect for a quick weeknight dinner or a healthy meal prep option.

Ingredients

• For the fish:
  • 1 whole tilapia (about 1.5 lbs), cleaned and scaled
  • 1 tbsp salt
  • 1 tbsp rice wine or dry sherry
• For the topping:
  • 2-inch piece ginger, julienned
  • 3 scallions, cut into 2-inch lengths
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil

Instructions

1. Rinse the tilapia under cold water and pat dry with paper towels.
2. Rub the salt and rice wine all over the fish, inside and out. Let it marinate for 10 minutes.
3. Place the fish on a heatproof plate that fits inside your steamer.
4. Scatter half of the ginger and scallions over the fish.
5. Bring water in the steamer to a boil over high heat. Once boiling, place the plate with the fish in the steamer.
6. Cover and steam for 8-10 minutes, or until the fish flakes easily with a fork.
7. While the fish is steaming, heat the soy sauce and sesame oil in a small pan until just warm.
8. Once the fish is done, carefully remove the plate from the steamer. Pour the warm soy sauce mixture over the fish.
9. Garnish with the remaining ginger and scallions.

Here’s the deal: the fish comes out incredibly tender, with the ginger and scallions adding a fresh, aromatic kick. Try serving it over a bed of steamed rice to soak up all that flavorful sauce.

Tilapia with Coconut Milk and Curry

So, you’re looking for a dish that’s both easy to whip up and packed with flavor? Let me introduce you to this tilapia recipe that’s swimming in creamy coconut milk and aromatic curry.

Ingredients

• For the sauce:
  • 1 can (13.5 oz) coconut milk
  • 2 tbsp curry powder
  • 1 tbsp olive oil
• For the fish:
  • 4 tilapia fillets (about 6 oz each)
  • 1 tsp salt
  • 1/2 tsp black pepper

Instructions

1. Heat olive oil in a large skillet over medium heat until shimmering, about 2 minutes.
2. Season tilapia fillets with salt and pepper on both sides.
3. Place fillets in the skillet and cook for 3 minutes per side, or until golden. Remove and set aside.
4. In the same skillet, add curry powder and toast for 30 seconds to release its aroma.
5. Pour in coconut milk, stirring to combine with the curry powder. Bring to a simmer.
6. Return the tilapia to the skillet, spooning the sauce over the fillets. Simmer for 5 minutes, or until the fish flakes easily with a fork.
7. Tip: Don’t overcrowd the skillet to ensure each fillet gets a nice sear.
8. Tip: Toast the curry powder to deepen the flavor of your dish.
9. Tip: Let the sauce simmer to thicken slightly, enhancing its creaminess.

Rich and creamy, this tilapia dish is a delightful mix of tender fish and a sauce that’s bursting with flavor. Serve it over a bed of steamed rice or with a side of roasted vegetables for a complete meal.

Tilapia and Spinach Stuffed Shells

Believe it or not, combining tilapia and spinach in stuffed shells is a game-changer for weeknight dinners. It’s creamy, flavorful, and surprisingly easy to whip up.

Ingredients

• For the filling:
  • 1 lb tilapia fillets, cooked and flaked
  • 2 cups fresh spinach, chopped
  • 1 cup ricotta cheese
  • 1/2 cup grated Parmesan cheese
  • 1 egg, beaten
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp black pepper
• For the shells and sauce:
  • 12 jumbo pasta shells
  • 2 cups marinara sauce
  • 1 cup shredded mozzarella cheese

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cook the jumbo pasta shells according to the package instructions until al dente, then drain and set aside.
3. In a large bowl, mix the flaked tilapia, chopped spinach, ricotta, Parmesan, egg, garlic powder, salt, and pepper until well combined.
4. Spread 1 cup of marinara sauce at the bottom of a 9×13 inch baking dish.
5. Stuff each cooked shell with the tilapia and spinach mixture, then place them seam side up in the baking dish.
6. Pour the remaining marinara sauce over the stuffed shells, then sprinkle with mozzarella cheese.
7. Bake for 25 minutes, or until the cheese is bubbly and golden brown. Tip: Let it sit for 5 minutes before serving for easier handling.
8. For a crispy top, broil for the last 2 minutes of baking. Tip: Keep an eye on it to prevent burning.
9. Serve hot. Tip: Garnish with fresh basil leaves for a pop of color and freshness.

The shells come out tender with a creamy, flavorful filling that’s perfectly balanced by the tangy marinara. Try serving it with a side of garlic bread to soak up all that delicious sauce.

Grilled Tilapia with Pineapple Relish

Kick off your summer grilling with this vibrant grilled tilapia topped with a sweet and tangy pineapple relish. It’s light, flavorful, and perfect for those warm evenings when you want something quick yet impressive.

Ingredients

• For the tilapia:
  • 4 tilapia fillets (about 6 oz each)
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp black pepper
• For the pineapple relish:
  • 1 cup diced fresh pineapple
  • 1/4 cup diced red bell pepper
  • 2 tbsp finely chopped red onion
  • 1 tbsp chopped fresh cilantro
  • 1 tbsp lime juice
  • 1/2 tsp salt

Instructions

1. Preheat your grill to medium-high heat (about 375°F to 400°F).
2. Brush both sides of the tilapia fillets with olive oil and season with salt and black pepper.
3. Place the tilapia on the grill. Cook for 3-4 minutes on each side, or until the fish flakes easily with a fork. Tip: Don’t flip the fish more than once to keep it from falling apart.
4. While the fish cooks, mix the diced pineapple, red bell pepper, red onion, cilantro, lime juice, and salt in a bowl to make the relish. Tip: Let the relish sit for a few minutes to allow the flavors to meld.
5. Once the tilapia is done, transfer it to a serving platter and top each fillet with a generous spoonful of pineapple relish. Tip: For an extra kick, add a pinch of chili flakes to the relish.

Absolutely delightful, the tilapia is tender and flaky, while the pineapple relish adds a refreshing crunch and brightness. Serve it over a bed of quinoa or with a side of grilled veggies for a complete meal.

Tilapia with Roasted Vegetables

Perfect for those nights when you want something healthy but don’t feel like spending hours in the kitchen, this tilapia with roasted vegetables is a breeze to make. You’ll love how the flavors come together with minimal effort.

Ingredients

• For the tilapia:
  • 4 tilapia fillets
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 tsp garlic powder
• For the roasted vegetables:
  • 2 cups broccoli florets
  • 1 cup sliced carrots
  • 1 cup sliced bell peppers
  • 2 tbsp olive oil
  • 1/2 tsp salt
  • 1/2 tsp black pepper

Instructions

1. Preheat your oven to 400°F (200°C). This ensures everything cooks evenly.
2. In a large bowl, toss the broccoli, carrots, and bell peppers with 2 tbsp olive oil, 1/2 tsp salt, and 1/2 tsp black pepper. Spread them on a baking sheet in a single layer. Tip: Don’t overcrowd the pan, or they’ll steam instead of roast.
3. Roast the vegetables for 20 minutes, stirring halfway through, until they’re tender and slightly charred.
4. While the vegetables roast, pat the tilapia fillets dry with paper towels. This helps them get a nice sear.
5. Brush both sides of the fillets with 2 tbsp olive oil, then season with 1 tsp salt, 1/2 tsp black pepper, and 1 tsp garlic powder.
6. Heat a large skillet over medium-high heat. Add the tilapia and cook for 3-4 minutes per side, until the fish flakes easily with a fork. Tip: Don’t move the fish around too much while cooking to get a perfect crust.
7. Serve the tilapia alongside the roasted vegetables. Tip: A squeeze of fresh lemon juice adds a bright finish.

This dish is all about the contrast between the flaky, seasoned tilapia and the caramelized, crunchy vegetables. Try serving it over a bed of quinoa for an extra protein boost.

Healthy Tilapia Burgers

Mmm, you’re going to love these Healthy Tilapia Burgers. They’re light, flavorful, and super easy to whip up for a quick dinner that doesn’t skimp on taste.

Ingredients

• For the burgers:
  • 1 lb tilapia fillets, finely chopped
  • 1/2 cup breadcrumbs
  • 1 large egg, beaten
  • 2 tbsp mayonnaise
  • 1 tbsp Dijon mustard
  • 1/4 cup finely chopped red onion
  • 1 tbsp chopped fresh parsley
  • 1/2 tsp salt
  • 1/4 tsp black pepper
• For cooking:
  • 2 tbsp olive oil
• For serving:
  • 4 whole wheat burger buns
  • Lettuce leaves
  • Sliced tomato

Instructions

1. In a large bowl, combine the chopped tilapia, breadcrumbs, egg, mayonnaise, Dijon mustard, red onion, parsley, salt, and pepper. Mix gently until just combined. Tip: Don’t overmix to keep the burgers tender.
2. Divide the mixture into 4 equal portions. Shape each portion into a patty about 1/2 inch thick. Tip: Wet your hands slightly to prevent sticking.
3. Heat olive oil in a large skillet over medium heat. Once hot, add the patties. Cook for 4-5 minutes on each side, or until golden brown and cooked through. Tip: Press lightly with a spatula to ensure even cooking.
4. Toast the whole wheat buns lightly if desired. Assemble the burgers with lettuce leaves and sliced tomato.

Flaky and moist inside with a crispy exterior, these tilapia burgers are a delightful twist on the classic. Serve them with a side of sweet potato fries or a crisp salad for a complete meal.

Tilapia with Sweet Potato Mash

Zesty and satisfying, this tilapia with sweet potato mash is a weeknight dinner hero. You’ll love how the flaky fish pairs with the creamy, slightly sweet mash—it’s comfort food that feels a bit fancy.

Ingredients

• For the tilapia:
  • 4 tilapia fillets (about 6 oz each)
  • 1 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp garlic powder
  • 1/2 tsp paprika
• For the sweet potato mash:
  • 2 large sweet potatoes, peeled and cubed
  • 2 tbsp unsalted butter
  • 1/4 cup milk
  • 1/2 tsp salt
  • 1/4 tsp cinnamon

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. Place the tilapia fillets on the prepared baking sheet. Drizzle with olive oil and sprinkle with salt, black pepper, garlic powder, and paprika. Tip: Make sure the fillets are evenly coated for the best flavor.
3. Bake the tilapia for 12-15 minutes, or until the fish flakes easily with a fork. Tip: Don’t overcook to keep the fish moist.
4. While the tilapia bakes, boil the sweet potatoes in a large pot of water for 15-20 minutes, or until very tender.
5. Drain the sweet potatoes and return them to the pot. Add butter, milk, salt, and cinnamon. Mash until smooth. Tip: For extra creaminess, warm the milk before adding.
6. Serve the baked tilapia over a bed of sweet potato mash.

Yum! The tilapia is perfectly flaky, and the sweet potato mash adds a comforting sweetness. Try topping with a sprinkle of fresh herbs for a pop of color and flavor.

Tilapia and Black Bean Salad

Today’s the perfect day to whip up something light yet satisfying, and this Tilapia and Black Bean Salad hits the spot. You’ll love how easy it is to throw together, and the flavors? Absolutely unbeatable.

Ingredients

• For the salad:
  • 2 tilapia fillets
  • 1 can (15 oz) black beans, rinsed and drained
  • 1 cup cherry tomatoes, halved
  • 1/2 red onion, thinly sliced
  • 1 avocado, diced
  • 2 cups mixed greens
• For the dressing:
  • 2 tbsp olive oil
  • 1 tbsp lime juice
  • 1 tsp honey
  • Salt and pepper to taste

Instructions

1. Preheat your grill or skillet to medium-high heat (about 375°F).
2. Season the tilapia fillets with salt and pepper on both sides.
3. Grill or pan-sear the tilapia for 3-4 minutes per side, until the fish flakes easily with a fork. Tip: Don’t overcrowd the pan to ensure even cooking.
4. While the tilapia cooks, in a large bowl, combine the black beans, cherry tomatoes, red onion, avocado, and mixed greens.
5. In a small bowl, whisk together the olive oil, lime juice, honey, salt, and pepper to make the dressing.
6. Once the tilapia is done, let it rest for a minute before flaking it into large pieces. Tip: Letting the fish rest ensures it stays juicy.
7. Add the flaked tilapia to the salad bowl, drizzle with the dressing, and toss gently to combine. Tip: Tossing gently keeps the avocado from turning to mush.

Kick back and enjoy this dish—the creamy avocado and crisp greens play off the tender tilapia beautifully. Serve it with a side of warm tortillas for an extra touch of comfort.

Conclusion

We hope this roundup of 18 delicious tilapia recipes inspires your next healthy, gourmet meal! Whether you’re craving something light and zesty or rich and comforting, there’s a dish here for every taste. Don’t forget to try these recipes, share your favorites in the comments, and pin this article on Pinterest to keep these tasty ideas handy. Happy cooking!