Tilapia Recipes

Tilapia Recipes

Skip the boring 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, 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 commemorate the lean and versatile protein.

How Do You Cook Tilapia?

Here’s some good news for busy folks: tilapia can be prepared in a variety of ways and it typically cooks quickly. You can put tilapia in the oven, sear it on the stove, steam it in a foil packet and more. If you’re making grilled tilapia, you’ll want to cook it 3 to 4 minutes per side. To bake it, try cooking it at 425°F for 20 to 25 minutes.

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!

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.

Grilled Tilapia Tacos

In this mouthwatering taco meal, quick-marinated tilapia is grilled to flaky perfection and paired with crunchy slaw and fresh pico de gallo.

Prep: 20 minutes

Cook: 10 minutes

Ingredients:

  • 1 lb. tilapia fillets
  • ¼ cup lime juice, divided
  • 2 cloves garlic, minced
  • ¼ tsp. paprika
  • ¼ tsp. cumin
  • 2 Tbsp. olive oil
  • ½ cup green cabbage, shredded
  • ½ cup purple cabbage, shredded
  • ½ cup carrots, shredded
  • ¼ cup fresh cilantro, chopped
  • 8 corn tortillas, lightly toasted
  • Pico de gallo, to serve
  • Avocado, sliced, to serve

Directions:

  1. In deep baking dish, place tilapia. Add 2 tablespoons lime juice, garlic, paprika, cumin and olive oil. Let marinate 15 minutes.
  2. Heat grill to medium heat. On grill grid, grill fillets 3 to 4 minutes on each side, until opaque and grill marks appear.
  3. In medium bowl, toss together green cabbage, purple cabbage, carrots, 2 tablespoons lime juice and cilantro.
  4. Serve tilapia in tortilla. Top with cabbage mixture, pico de gallo and avocado.

Crispy Parmesan Tilapia

This quick and easy recipe uses your air fryer to create a light and crispy tilapia dish in just 20 minutes.

Prep: 10 minutes

Cook: 10 minutes

Ingredients:

  • ½ cup all-purpose flour
  • 2 large eggs
  • 1 cup Parmesan cheese, grated
  • 3 tsp. lemon zest
  • 3 tsp. garlic salt
  • 1 tsp. ground pepper
  • 1 tsp. paprika
  • 4 fillets (4-6 oz.) tilapia, patted dry
  • Garlic aioli, to serve

Directions:

  1. Preheat air fryer to 400°F.
  2. In shallow dish, add flour. In second shallow dish, whisk eggs. In third shallow dish, add Parmesan, lemon zest, garlic salt, pepper and paprika.
  3. Working in order, dip each fillet into flour, egg, then cheese mixture, thoroughly coating each side.
  4. Place small amount of parchment paper on bottom of air fryer basket. Place fillets in air fryer, taking care to not over crowd. Bake 7 to 9 minutes, until golden brown and crispy.
  5. Serve with garlic aioli.

Blackened Tilapia with Butternut Squash Salsa

Tender tilapia is topped with a colorful butternut squash salsa for a budget-friendly meal that’s loaded with comforting flavor.

Prep: 10 minutes

Cook: 25 minutes

Ingredients:

  • 1 cup butternut squash, cut into ½” cubes
  • 3 Tbsp. olive oil, divided
  • 2 Tbsp. brown sugar
  • 1 Tbsp. ground cumin
  • 2½ tsp. salt, divided
  • 1¼ tsp. ground pepper, divided
  • 1 tsp. garlic powder
  • 1 tsp. paprika
  • 1 tsp. dried oregano
  • 4 filets (6 oz.) tilapia
  • ½ cup red onion, chopped
  • 1 apple, chopped
  • ½ cup yellow bell pepper, chopped
  • ¼ cup pomegranate seeds
  • 2 Tbsp. fresh parsley, chopped
  • 1 Tbsp. rice wine vinegar
  • 1 tsp. honey

Directions:

  1. Preheat oven to 400°F. Line baking sheet with aluminum foil.
  2. Spread butternut squash on baking sheet. Drizzle with 1 tablespoon olive oil; toss to coat. Bake 20 to 25 minutes, until tender. Set aside to cool.
  3. In small bowl, mix together brown sugar, cumin, 2 teaspoons salt, 1 teaspoon pepper, garlic powder, paprika and oregano. Rub mixture over tilapia filets.
  4. In large skillet over medium heat, add 2 tablespoons olive oil. Once hot, cook tilapia until golden brown and easily flaked, about 2 to 3 minutes on each side.
  5. In large bowl, toss together butternut squash, ½ teaspoon salt, ¼ teaspoon pepper, onion, apple, bell pepper, pomegranate seeds, parsley, rice wine vinegar and honey.
  6. Serve butternut squash salsa over tilapia filets. Refrigerate leftovers.

Moroccan Tilapia Skillet

In this easy recipe, tilapia cooks in a perfectly spiced, veggie-loaded sauce which keeps the dirty dishes to a minimum, while taking the flavor to maximum.

Prep: 5 minutes

Cook: 15 minutes

Ingredients:

  • 2 Tbsp. olive oil
  • 1 red bell pepper, sliced
  • 1 onion, sliced
  • 1 tsp. Private Selection™ Moroccan Inspired Harissa Seasoning Blend
  • ¼ tsp. ground cinnamon
  • 1 can (15 oz.) diced tomatoes
  • 16 oz. tilapia filets, thawed if frozen
  • 1 tsp. salt

Directions:

  1. In large skillet with tight fitting lid over medium heat, heat oil. Cook bell pepper and onion 3 to 5 minutes or until softened and lightly browned. Add harissa seasoning blend and cinnamon. Stir to combine.
  2. Stir in tomatoes. Bring to boil; reduce to simmer.
  3. Lay tilapia filets in single layer over veggie mixture. Sprinkle with salt.
  4. Cover pan. Continue cooking 8 to 10 minutes or until fish turns opaque and internal temperature reaches 145°F.
  5. Serve with sauce.

Keto Sheet Pan Garlic Butter Tilapia and Zucchini

Tilapia and zucchini cook quickly in the oven making this a great keto-friendly dinner option on busy nights.

Prep: 10 minutes

Cook: 15 minutes

Ingredients:

  • ¼ cup butter, melted
  • 1 Tbsp. parsley, chopped
  • 1 tsp. minced garlic
  • Zest of 1 lemon
  • 1 tsp. salt
  • ½ tsp. ground black pepper
  • 4 pieces Kroger Brand Boneless & Skinless Tilapia
  • 2 medium zucchinis, cut into ¼” thick rounds

Directions:

  1. Preheat oven to 400°F.
  2. In small bowl, combine butter, parsley, garlic, lemon zest, salt and pepper.
  3. Using ½ the butter mixture, toss and coat zucchini slices. Arrange on rimmed baking sheet.
  4. Brush tilapia slices with remaining butter mixture; arrange on baking sheet between zucchini slices.
  5. Bake 12 to 15 minutes, until tilapia flakes easily or internal temperature reaches 145°F.

We guarantee you won’t have to fish for complements after serving any of these dishes, they’ll just come reeling in on their own! For more seafood dinner recipes and inspiration, check out the bonus tilapia recipes below or swim over to our full collection of seafood recipes.

Tilapia Recipes

Tilapia Recipes

Skip the boring 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, 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 commemorate the lean and versatile protein.

How Do You Cook Tilapia?

Here’s some good news for busy folks: tilapia can be prepared in a variety of ways and it typically cooks quickly. You can put tilapia in the oven, sear it on the stove, steam it in a foil packet and more. If you’re making grilled tilapia, you’ll want to cook it 3 to 4 minutes per side. To bake it, try cooking it at 425°F for 20 to 25 minutes.

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!

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.

Grilled Tilapia Tacos

In this mouthwatering taco meal, quick-marinated tilapia is grilled to flaky perfection and paired with crunchy slaw and fresh pico de gallo.

Prep: 20 minutes

Cook: 10 minutes

Ingredients:

  • 1 lb. tilapia fillets
  • ¼ cup lime juice, divided
  • 2 cloves garlic, minced
  • ¼ tsp. paprika
  • ¼ tsp. cumin
  • 2 Tbsp. olive oil
  • ½ cup green cabbage, shredded
  • ½ cup purple cabbage, shredded
  • ½ cup carrots, shredded
  • ¼ cup fresh cilantro, chopped
  • 8 corn tortillas, lightly toasted
  • Pico de gallo, to serve
  • Avocado, sliced, to serve

Directions:

  1. In deep baking dish, place tilapia. Add 2 tablespoons lime juice, garlic, paprika, cumin and olive oil. Let marinate 15 minutes.
  2. Heat grill to medium heat. On grill grid, grill fillets 3 to 4 minutes on each side, until opaque and grill marks appear.
  3. In medium bowl, toss together green cabbage, purple cabbage, carrots, 2 tablespoons lime juice and cilantro.
  4. Serve tilapia in tortilla. Top with cabbage mixture, pico de gallo and avocado.

Crispy Parmesan Tilapia

This quick and easy recipe uses your air fryer to create a light and crispy tilapia dish in just 20 minutes.

Prep: 10 minutes

Cook: 10 minutes

Ingredients:

  • ½ cup all-purpose flour
  • 2 large eggs
  • 1 cup Parmesan cheese, grated
  • 3 tsp. lemon zest
  • 3 tsp. garlic salt
  • 1 tsp. ground pepper
  • 1 tsp. paprika
  • 4 fillets (4-6 oz.) tilapia, patted dry
  • Garlic aioli, to serve

Directions:

  1. Preheat air fryer to 400°F.
  2. In shallow dish, add flour. In second shallow dish, whisk eggs. In third shallow dish, add Parmesan, lemon zest, garlic salt, pepper and paprika.
  3. Working in order, dip each fillet into flour, egg, then cheese mixture, thoroughly coating each side.
  4. Place small amount of parchment paper on bottom of air fryer basket. Place fillets in air fryer, taking care to not over crowd. Bake 7 to 9 minutes, until golden brown and crispy.
  5. Serve with garlic aioli.

Blackened Tilapia with Butternut Squash Salsa

Tender tilapia is topped with a colorful butternut squash salsa for a budget-friendly meal that’s loaded with comforting flavor.

Prep: 10 minutes

Cook: 25 minutes

Ingredients:

  • 1 cup butternut squash, cut into ½” cubes
  • 3 Tbsp. olive oil, divided
  • 2 Tbsp. brown sugar
  • 1 Tbsp. ground cumin
  • 2½ tsp. salt, divided
  • 1¼ tsp. ground pepper, divided
  • 1 tsp. garlic powder
  • 1 tsp. paprika
  • 1 tsp. dried oregano
  • 4 filets (6 oz.) tilapia
  • ½ cup red onion, chopped
  • 1 apple, chopped
  • ½ cup yellow bell pepper, chopped
  • ¼ cup pomegranate seeds
  • 2 Tbsp. fresh parsley, chopped
  • 1 Tbsp. rice wine vinegar
  • 1 tsp. honey

Directions:

  1. Preheat oven to 400°F. Line baking sheet with aluminum foil.
  2. Spread butternut squash on baking sheet. Drizzle with 1 tablespoon olive oil; toss to coat. Bake 20 to 25 minutes, until tender. Set aside to cool.
  3. In small bowl, mix together brown sugar, cumin, 2 teaspoons salt, 1 teaspoon pepper, garlic powder, paprika and oregano. Rub mixture over tilapia filets.
  4. In large skillet over medium heat, add 2 tablespoons olive oil. Once hot, cook tilapia until golden brown and easily flaked, about 2 to 3 minutes on each side.
  5. In large bowl, toss together butternut squash, ½ teaspoon salt, ¼ teaspoon pepper, onion, apple, bell pepper, pomegranate seeds, parsley, rice wine vinegar and honey.
  6. Serve butternut squash salsa over tilapia filets. Refrigerate leftovers.

Moroccan Tilapia Skillet

In this easy recipe, tilapia cooks in a perfectly spiced, veggie-loaded sauce which keeps the dirty dishes to a minimum, while taking the flavor to maximum.

Prep: 5 minutes

Cook: 15 minutes

Ingredients:

  • 2 Tbsp. olive oil
  • 1 red bell pepper, sliced
  • 1 onion, sliced
  • 1 tsp. Private Selection™ Moroccan Inspired Harissa Seasoning Blend
  • ¼ tsp. ground cinnamon
  • 1 can (15 oz.) diced tomatoes
  • 16 oz. tilapia filets, thawed if frozen
  • 1 tsp. salt

Directions:

  1. In large skillet with tight fitting lid over medium heat, heat oil. Cook bell pepper and onion 3 to 5 minutes or until softened and lightly browned. Add harissa seasoning blend and cinnamon. Stir to combine.
  2. Stir in tomatoes. Bring to boil; reduce to simmer.
  3. Lay tilapia filets in single layer over veggie mixture. Sprinkle with salt.
  4. Cover pan. Continue cooking 8 to 10 minutes or until fish turns opaque and internal temperature reaches 145°F.
  5. Serve with sauce.

Keto Sheet Pan Garlic Butter Tilapia and Zucchini

Tilapia and zucchini cook quickly in the oven making this a great keto-friendly dinner option on busy nights.

Prep: 10 minutes

Cook: 15 minutes

Ingredients:

  • ¼ cup butter, melted
  • 1 Tbsp. parsley, chopped
  • 1 tsp. minced garlic
  • Zest of 1 lemon
  • 1 tsp. salt
  • ½ tsp. ground black pepper
  • 4 pieces Kroger Brand Boneless & Skinless Tilapia
  • 2 medium zucchinis, cut into ¼” thick rounds

Directions:

  1. Preheat oven to 400°F.
  2. In small bowl, combine butter, parsley, garlic, lemon zest, salt and pepper.
  3. Using ½ the butter mixture, toss and coat zucchini slices. Arrange on rimmed baking sheet.
  4. Brush tilapia slices with remaining butter mixture; arrange on baking sheet between zucchini slices.
  5. Bake 12 to 15 minutes, until tilapia flakes easily or internal temperature reaches 145°F.

We guarantee you won’t have to fish for complements after serving any of these dishes, they’ll just come reeling in on their own! For more seafood dinner recipes and inspiration, check out the bonus tilapia recipes below or swim over to our full collection of seafood recipes.