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!
All the recipes on this page are carefully crafted by our team, including our in-house nutritionist, who also calculates the nutritional information provided. While we strive for accuracy, please note that actual values may vary based on ingredient brands, portion sizes, and preparation methods.
Author’s Tip: This tilapia dish comes from one of our top meal delivery services. Along with meal kits and prepared meals, Blue Apron has salads, desserts, breakfasts, and sides in the add-ons. This tilapia dish is easy to prepare even for the most inexperienced cooks and requires only one dish.
✅ Best for | Easy meal prep | |
🍽️ Servings | 2 people | |
⏲️ Time to cook | 25-35 minutes | |
⚠️ Dietary swaps |
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📊 Nutritional information (per serving) | Calories 🔥 | 575 kcal |
Carbs 🍞 | 65 g | |
Protein 🍗 | 19 g | |
Fat 🥑 | 27 g |
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
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.
✅ Best for | A light supper dish | |
🍽️ Servings | 4 people | |
⏲️ Time to cook | 20 minutes | |
⚠️ Dietary swaps |
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📊 Nutritional information (per serving) | Calories 🔥 | 360 kcal |
Carbs 🍞 | 24 g | |
Protein 🍗 | 13 g | |
Fat 🥑 | 23 g |
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
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.
Author’s Tip: This recipe is inspired by Green Chef, which features on our list of the best pescatarian meal delivery services. Green Chef offers convenient, flavorful meals like this one that make it easy to enjoy balanced, pescatarian-friendly dishes at home.
✅ Best for | Dining with family and friends | |
🍽️ Servings | 2 people | |
⏲️ Time to cook | 30 minutes | |
⚠️ Dietary swaps |
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📊 Nutritional information (per serving) | Calories 🔥 | 783 kcal |
Carbs 🍞 | 87 g | |
Protein 🍗 | 21 g | |
Fat 🥑 | 40 g |
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
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!
✅ Best for | Kid-friendly meal | |
🍽️ Servings | 4-6 people | |
⏲️ Time to cook | 20-25 minutes | |
⚠️ Dietary swaps |
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📊 Nutritional information (per serving) | Calories 🔥 | 1080 kcal (4 people) 720 kcal (6 people) |
Carbs 🍞 | 97 g (4 people) 65 g (6 people) | |
Protein 🍗 | 48 g (4 people) 32 g (6 people) | |
Fat 🥑 | 54 g (4 people) 36 g (6 people) |
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
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.
✅ Best for | Sharing with friends | |
🍽️ Servings | 4 people | |
⏲️ Time to cook | 20 minutes | |
⚠️ Dietary swaps |
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📊 Nutritional information (per serving) | Calories 🔥 | 468 kcal |
Carbs 🍞 | 56 g | |
Protein 🍗 | 20 g | |
Fat 🥑 | 18 g |
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
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.
✅ Best for | Quick weeknight meal | |
🍽️ Servings | 4 people | |
⏲️ Time to cook | 20 minutes | |
⚠️ Dietary swaps |
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📊 Nutritional information (per serving) | Calories 🔥 | 371 kcal |
Carbs 🍞 | 29 g | |
Protein 🍗 | 17 g | |
Fat 🥑 | 20 g |
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
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.
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.
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.
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.
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.
Jessica White is a writer at DeliveryRank. After teaching herself to cook at age 12 - to escape her Mom’s ‘interesting’ recipes - she has spent many happy hours in the kitchen. Whether it’s sampling a different cuisine or creating a new recipe from scratch, she enjoys imagining new food combinations and making them a reality. As a certified and experienced copywriter, she has contributed to a range of online publications on topics ranging from well-being to recruitment. When she’s not in the kitchen, she’s walking her dogs and dreaming up new ways to make tofu interesting.