Ingredients Fish & Seafood Fish Healthy Tilapia Recipes 16 Healthy and Light Tilapia Recipes in 30 Minutes or Less By Alex Loh Alex Loh Alex Loh is EatingWell's associate food editor. As part of the food team, she creates healthy, delicious recipes for the EatingWell audience. Alex also writes informative food and cooking articles that range from how to store ground beef to the best picks from Trader Joe's. Alex conducts product and taste tests to find the best options, from salad spinners to salsas. EatingWell's Editorial Guidelines Published on May 12, 2021 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Trending Videos Close this video player These tilapia recipes are healthy, delicious and easy to make. Whether you use fresh or frozen fillets, these tilapia recipes are on the table in just 30 minutes or less. Recipes like Baked Tilapia Curry and Chili-Rubbed Tilapia with Asparagus & Lemon are tasty, quick and can be paired with whole grains for a balanced meal. 01 of 16 Baked Tilapia Curry View Recipe This healthy fish-and-vegetable curry recipe is made with yellow curry paste, but any Thai curry paste--red or green--will work. Serve with sautéed green beans and brown basmati rice to soak up all the delicious sauce. 02 of 16 Tilapia with Tomato-Olive Sauce View Recipe Top tilapia fillets with a savory tomato-olive sauce that comes together in just 5 minutes. Look for tapenade near jarred olives in the supermarket. Serve with sautéed broccolini and farro tossed with toasted almonds. 03 of 16 Fragrant Fish Soup View Recipe Lemony rice, delicately flavored broth and gently poached tilapia are topped with a colorful blend of vegetables and herbs. The aromatic mint provides fresh and complex flavor. 04 of 16 Chili-Rubbed Tilapia with Asparagus & Lemon View Recipe Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull. All it needs is a spice rub, a familiar barbecuing technique that works just as well indoors. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking. 05 of 16 Hazelnut-Parsley Roast Tilapia View Recipe Sweet and crunchy hazelnuts team up with bright lemon and fresh parsley to add oomph to the tilapia for an easy seafood recipe. Serve this atop a salad or alongside brown rice or orzo. 06 of 16 Mango-Lime Fish Tacos View Recipe These yummy fish tacos are a quick-and-easy choice for dinner. Ready in just 30 minutes, the lime-seasoned tilapia fillets are baked and then combined in warm tortillas with cumin-spiced cabbage, sweet mangoes and spicy radishes. 07 of 16 Barbecue Tilapia Pizza View Recipe Red onion, cheddar cheese, and cilantro are the perfect flavor combos in this fun pizza. 08 of 16 Tilapia with Grapefruit-Caper Sauce View Recipe In this healthy, quick tilapia recipe, you'll combine grapefruit, shallot, capers, butter and a touch of honey for a rich, bittersweet sauce. Any grapefruit will work, but vibrant ruby-red grapefruit is the prettiest. Serve with whole-wheat couscous and broccolini. 09 of 16 Spicy Cioppino San Francisco's Italian immigrants developed this stew to use the abundant local seafood. We've opted for farm-raised tilapia and scallops, but feel free to experiment with whatever is fresh. 10 of 16 Chipotle-Cilantro Tilapia View Recipe These delicious fish tacos are a great choice when you need a dinner in under 30 minutes. The tilapia fillets are seasoned with a blend of cumin and chili powder, blackened in a skillet, topped with a scrumptious chipotle-cilantro yogurt sauce and served with warmed corn tortillas. 11 of 16 Tilapia with Herbed Shiitake Sauce View Recipe These delicious tilapia fillets are topped with an easy herb and mushroom sauce and can be on your table in just 30 minutes. If you have an extra 15 minutes, try our Caramelized Onion Risotto (see associated recipe) which beautifully rounds out this meal. When shopping for fresh tilapia or other fish fillets, look for moist, cleanly cut fillets with a sweet, not fishy, aroma. 12 of 16 Open-Face Barbecue Tilapia Sandwiches View Recipe Grilled fish nestled on a bed of crunchy coleslaw and capped off with a drizzle of barbecue sauce makes these diabetic-friendly sandwiches sure to please. 13 of 16 Indian Curry Fish View Recipe Baked tilapia fillets are served alongside curry-flavored lentils, pea pods, and cherry tomatoes in this colorful and healthy 25-minute dinner recipe. With a few substitutions you can turn this dish into a sandwich or a bowl (see recipe variations, below). 14 of 16 Tilapia Po'Boy View Recipe Forget deep-fried fish--the tilapia in this healthy po'boy recipe, a classic Cajun sandwich recipe, is coated in cornmeal and cooked in just 2 tablespoons of oil. The result? A healthy, crispy fish sandwich without extra calories. Serve with coleslaw and sweet potato fries. 15 of 16 Chipotle Fish Tacos View Recipe Lightened-up Baja-style fish tacos make a quick, flavorful meal that's easy to whip up in a few minutes. 16 of 16 Five-Spice Tilapia View Recipe Chinese five-spice powder, soy sauce and brown sugar make a quick glaze for tilapia. You'll need a skillet that is 12 inches or larger to accommodate the pound of tilapia fillets--if you don't have one large enough, use 2 smaller skillets instead or cook them in two separate batches, using more oil as necessary. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit