21 Easy Tilapia Recipes That Are Healthy, Quick, and Delicious

In this Garlic Butter Baked Tilapia, juicy tilapia fillets are seasoned with garlic, parsley, lemon juice, and melted butter, then baked to flaky perfection in under 20 minutes. This easy tilapia dinner is perfect for busy weeknights, packed lunches, or meal prep. Serve it with roasted vegetables or a light salad for a balanced meal. Baking tilapia not only enhances its natural flavors but also keeps it low in calories and fat.

Bright and zesty, this Lemon Herb Baked Tilapia brings a burst of fresh flavors to your dinner plate. With hints of thyme, parsley, oregano, and freshly squeezed lemon juice, this easy recipe transforms simple tilapia fillets into a gourmet dish. This dish is a heart-healthy option loaded with protein and omega-3s, making it ideal for weight management and heart health. Pair it with steamed green beans or quinoa for a complete, nourishing meal. Perfect for those looking for Mediterranean diet-friendly seafood options.

Craving something crunchy yet healthy? This Parmesan Crusted Tilapia delivers a crispy texture without deep frying. The fillets are lightly coated in grated parmesan, garlic powder, and breadcrumbs, then baked until golden and flaky. Great for picky eaters and kids, this recipe brings restaurant-quality flavor right to your kitchen. It pairs beautifully with mashed cauliflower or a side salad. Looking for gluten-free options? Use almond flour instead of breadcrumbs.

Get a taste of the Mediterranean with this savory and heart-smart Mediterranean Baked Tilapia recipe. It features juicy cherry tomatoes, kalamata olives, red onion, and herbs baked alongside tilapia fillets for a vibrant and flavorful meal. This recipe is rich in antioxidants, healthy fats, and lean protein, aligning with anti-inflammatory and low-carb diets. Serve it over couscous or zucchini noodles.

If you like a little heat, you’ll love this Spicy Paprika Lime Baked Tilapia. Featuring chili powder, smoked paprika, garlic, and fresh lime juice, this dish packs a punch without overwhelming the delicate flavor of the fish. This high-protein, low-carb tilapia dinner is perfect for those following a keto or paleo lifestyle. Serve it with avocado salad or cauliflower rice for a spicy, guilt-free dinner that’s ready in just 25 minutes.

Infused with bold flavors, this Grilled Cajun Tilapia is smoky, spicy, and loaded with Southern charm. Rubbed with Cajun seasoning and grilled to perfection, this dish is ideal for summer cookouts or healthy grilling anytime. Tilapia grills quickly, making it a smart choice for busy days. Serve it in lettuce wraps or over a fresh slaw. This recipe is also great for low-carb and gluten-free diets.

Dress your pan-fried tilapia with a sour lemon caper sauce. This quick oven recipe is perfect for a date night at home or a fancy weekend dinner. Tilapia fillets are seasoned and fried until golden brown, then topped with a bright, savory sauce that takes just minutes to make. It's low in calories and high in flavor. It's best served with asparagus or roasted potatoes.

Add a touch of sweetness with this Honey Lime Grilled Tilapia. This easy tilapia recipe uses a flavorful marinade of honey, lime juice, garlic, and cumin, giving the fish a sweet and zesty profile. This recipe is ideal for meal prep or outdoor BBQs. Serve with corn on the cob or over rice pilaf. The marinade works great on shrimp or chicken too!

Get restaurant-style flavor with this easy Blackened Tilapia cooked right on your skillet. A bold spice mix of paprika, cayenne, garlic, onion powder, and thyme gives this dish its signature blackened crust. Cooked in minutes, this protein-rich skillet fish dinner is a keto and paleo favorite. Great with coleslaw, sautéed greens, or wrapped in tacos for a flavor-packed dinner.

These Tilapia Fish Tacos with mango salsa are fresh, tropical, and incredibly easy to make. Perfect for Taco Tuesday or a light weekend lunch. Lightly grilled fish is served in corn tortillas and topped with a vibrant mix of mango, cilantro, lime, and red onion. This dish is gluten-free, dairy-free, and crowd-pleasing!

This Keto Garlic Cream Tilapia is rich, satisfying, and completely low-carb. Made with heavy cream, garlic, and parmesan, this creamy sauce pairs beautifully with flaky tilapia. You can serve this keto tilapia with steamed broccoli or zucchini noodles for a complete keto meal. It’s also gluten-free and packed with protein and healthy fats.

A perfect one-pan meal, this Sheet Pan Tilapia with Veggies is loaded with nutrition and easy cleanup. Seasoned tilapia is roasted alongside bell peppers, carrots, and zucchini. This roasted fish dinner is great for meal prep or weeknight dinners. This recipe is also low in carbs, high in nutrients, and naturally gluten-free. Use olive oil and fresh herbs for extra flavor.

Swap the tortilla for crisp romaine or butter lettuce in these Low-Carb Tilapia Lettuce Wraps. This light and flavorful dish is great for lunch or a low-carb dinner option. In these healthy seafood wraps, tilapia is pan-seared with garlic, lime, and cumin, then loaded into lettuce leaves with avocado and salsa. Ready in under 30 minutes.

Crispy on the outside, flaky inside — these Air Fryer Tilapia Fillets are a healthier take on fried fish, made without breadcrumbs. This low calorie fish recipe is low in calories and ideal for diabetic-friendly or gluten-free diets. Use paprika, lemon zest, and black pepper for maximum flavor.

A healthy grain-free dinner, this Tilapia Cauliflower Rice Bowl features seasoned grilled fish served over a bed of herb-infused cauliflower rice and sautéed veggies. In this low carb tilapia dinner, add avocado, pico de gallo, and a drizzle of lime crema for a colorful and satisfying meal prep bowl.

This Tilapia Rice Casserole is a family-friendly comfort dish that's both hearty and healthy. With brown rice, mixed veggies, and a creamy garlic sauce, it’s a hit with kids and adults alike. You can prep this baked fish and rice ahead of time and freeze it for quick weeknight dinners. This tilapia casserole is all-in-one dish for easy prep and minimal cleanup.

These Homemade Tilapia Fish Sticks are a healthy alternative to store-bought versions. You can bake these tilapia fish sticks instead of fried and coated with whole wheat or almond flour. This kid-friendly fish recipe is perfect for lunchboxes or picky eaters, and they freeze well for batch cooking. You can also serve these baked fish sticks with sweet potato fries or cucumber slices.

Tropical and fun, this Coconut Crusted Tilapia brings flavor to your family meals. The coconut adds crunch while the pineapple chutney provides a tangy, sweet contrast. This is one of the best sweet and savory tilapia recipes and you can serve it with jasmine rice and sautéed greens for a complete dinner. It's also a party favorite tropical fish recipe.

A healthy one-wok meal, this Tilapia Stir Fry is loaded with colorful bell peppers, carrots, and snap peas in a light soy-garlic sauce. This easy fish dinner is ready in 20 minutes. Also, this healthy stir fry recipe is perfect for busy families and meal prep. You can serve over rice or noodles.

This Tilapia Quinoa Bowl is a powerhouse of nutrition, featuring high-protein quinoa, pan-seared tilapia, black beans, and a smooth avocado cream sauce. This healthy meal prep fish recipe is great for lunch or dinner. You can store the quinoa and fish recipe components separately and assemble them when ready to eat.

This One-Pan Garlic Tilapia is the ultimate weeknight dinner. Toss everything in olive oil and garlic, bake on a sheet pan, and dinner is served in 30 minutes. This tilapia with vegetables are ideas for batch cooking or Sunday prep sessions.