7 Healthy Simple & Easy Tilapia Recipes

Tilapia is so clean tasting and so mild that really even people who don’t think they like fish, they like tilapia. It’s one of those fish that’s great to serve to kids, great to serve to grownups that are not sure about fish – this is a great introduction.”

Healthy Sheet Pan Tilapia and Veggies Recipe

Prep: 5m
Cook: 15m
Ready: 20m

Ingredients

  • 4 6-ounce tilapia fillets
  • 2 cloves garlic crushed and diced
  • 3 tablespoons olive oil or melted butter
  • 2 tablespoons lemon juice
  • 3 teaspoons fresh Parsley or dried
  • 1 teaspoon Oregano fresh or dried
  • salt and pepper to taste
  • 1 large zucchini sliced
  • 1 cup baby carrots cut in halves
  • 2 cups broccoli florets fresh or frozen
  • 1/2 lb asparagus tough ends removed
  • 2 cups cooked rice for meal prepping

Instructions

  1. Preheat oven to 400F.
  2. Heat olive oil (or butter) on low-medium heat in a small pan. Add garlic and saute on low for about 1 minute. Remove from heat and add lemon juice, parsley, oregano, and salt + pepper to taste.
  3. Arrange fish and veggies in a single layer on a sheet pan. Evenly pour the garlic-spice mixture onto fish and veggies. Bake for 12-15 minutes or until golden.
  4. To meal prep: Cook 1 cup of brown rice according to package instructions. Divide rice into 4 meal prep containers. Place 1 tilapia fillet in each container along with a few carrots, asparagus, and broccoli. Cover and place in the fridge for up to 4 days. To reheat, microwave on high for 1-2 minutes or until steaming.

via: gimmedelicious

Tilapia Fingers with Green Mango Sauce Recipe

Prep: 15m
Cook: 20m
Ready: 35m

Ingredients

  • 1 cup green mango, puréed
  • 1/2 cup brown sugar
  • 1 cup water
  • 1 tablespoon ginger, grated
  • 1 onion, julienned
  • 1 tablespoon fish sauce (patis)
  • pepper
  • 2 tablespoons butter
  • 5 tilapia, (use fillets), cut into strips
  • 1/4 teaspoon pepper
  • 3/4 cup all-purpose flour
  • toasted garlic

Instructions

  1. Make the green mango sauce: Put all ingredients in a saucepot and allow to simmer for 5 minutes. Set aside.
  2. Season tilapia fillets with salt and pepper and dredge in flour. Deep-fry until golden brown.
  3. Serve tilapia fingers with green mango sauce as dip or poured over fillets and topped with cilantro and toasted garlic, if desired.

via: yummy

Pan-Fried Tilapia with Kare-Kare Sauce Recipe

Prep: 10m
Cook: 15m
Ready: 25m

Ingredients

  • 3 tablespoons canola oil
  • 4 tablespoons garlic, minced
  • 4 whole fillets tilapia
  • salt and pepper, to taste
  • 3 tablespoons annatto oil
  • 2 white onions, chopped finely
  • 1 tablespoon ginger, minced
  • 1 tablespoon bagoong alamang, sauteed
  • 4 tablespoons peanuts, chopped very finely
  • 2 cups fish or shrimp broth or water
  • 1 tablespoon cornstarch, dissolved in 1 cup cold water

Instructions

  1. Heat oil over medium heat and sauté garlic until golden brown. Remove the toasted garlic from the pan.
  2. Season tilapia with salt and pepper. Fry in the same pan used for toasting the garlic. Cook fish until crisp and golden brown. Drain on paper towels.
  3. Add annatto oil to the pan then sauté onions and ginger. Add bagoong and peanuts. Cook for 2 minutes. Add the broth then simmer for 5 minutes. Thicken with cornstarch.
  4. Return the fried fish to the pan and simmer for 2 more minutes.

via: yummy

Baked Parmesan Tilapia Recipe

Ingredients

  • 16 ounces Regal Springs Tilapia fillets
  • 6 ounces breadcrumbs
  • 4 tablespoons garlic, minced
  • 8 tablespoons cilantro, chopped
  • 4 tablespoons Serrano chiles
  • 2 ounces parmesan cheese, grated
  • 2 eggs
  • 2 ounces bell pepper, green
  • 2 ounces bell pepper, yellow
  • 2 ounces bell pepper, red
  • 3 ounces eggplant
  • 2 ounces crimini mushrooms
  • 4 ounces yellow onion, julienned
  • 5 ounces avocado
  • 4 ounces spinach
  • ½ ounce mint leaves
  • ½ ounce fennel
  • 3 ounces lime juice
  • ½ teaspoon ginger, grated
  • 2 tablespoons brown sugar
  • 2 tablespoons soy sauce
  • ½ tablespoon hazelnut oil
  • Extra virgin olive oil
  • Salt and black pepper, to taste

Instructions

  1. Preheat the oven to 375 degrees Fahrenheit.
  2. Sauté green, red and yellow peppers along with eggplant, mushrooms, onion and avocado in olive oil. Season with salt and black pepper.
  3. Mix cilantro, breadcrumbs, parmesan cheese, Serrano chiles, garlic, salt and black pepper in a bowl. Beat eggs in shallow bowl. Dip each Tilapia fillet into the beaten eggs, shake off excess and cover Tilapia with the breadcrumb mix. Place the fillets onto an ungreased baking sheet and bake them for 10–12 minutes or until fillets are tender and flaky.
  4. In a bowl, add lime juice, brown sugar, grated ginger, salt and pepper. Add soy sauce. Whisk while drizzling the hazelnut oil. To make it thicker, add olive oil.
  5. Toss spinach, mint leaves and fennel with the vinaigrette. That’s it!

via: thehealthyfish

Tilapia Fish Cake Recipe

Ready: 20m
Ready: 10m
Ready: 30m

Ingredients

  • 2 pieces, fillets, skins removed
  • 1/4 cup cream cheese, softened
  • 1/4 cup toasted cashews, finely chopped
  • 1 1/2 cups Japanese breadcrumbs (panko), divided
  • 2 large eggs, divided
  • 1/2 cup all-purpose flour
  • salt and freshly ground pepper, to taste
  • sriracha mayonnaise, to serve

Instructions

  1. In a microwave-safe bowl, place tilapia fillets. Pour in enough water to cover the fish only halfway. Cover with plastic wrap, poke holes in it, and microwave on High 3 minutes, or until the fish is cooked through. Remove from the microwave, drain, and let cool enough to touch. Flake the fish and transfer to a large bowl.
  2. Add cream cheese, cashews, 1/2 cup panko, 1 egg, salt, and ground pepper, to taste. Mix well, breaking up fish as needed. Cook a portion to test for seasoning, and adjust accordingly. Form into balls then flatten into patties.
  3. Prepare breading station: Beat remaining egg in a shallow plate, and dump remaining panko breadcrumbs in another. Dredge each patty in flour, dip in beaten egg, and then coat with panko. Transfer to a plate. Repeat with remaining patties.
  4. Heat oil for deep frying over medium heat. Cooking in batches, deep-fry patties in hot oil, until browned. Drain on a rack over paper towels. Keep warm. Serve with sriracha mayo.

via: yummy

Sweet And Sour Tilapia Fillets Recipe

Prep: 20m
Cook: 10m
Ready: 30m

Ingredients

  • 3 pieces tilapia fillets, skin and bones removed
  • 1/4 cup canola oil
  • 2 cloves garlic, peeled and chopped
  • 1 medium red onion, peeled and quartered
  • 1 1-inch piece ginger, peeled and grated
  • 1 (227-gram) can pineapple slices, drained, chopped
  • 1 small green bell pepper, seeded, sliced into strips
  • 1 small red bell pepper, seeded, sliced into strips
  • 1 small carrot, peeled, sliced into strips
  • 1/2 cup banana ketchup
  • 1/2 cup water
  • salt and freshly ground pepper, to taste, or to taste

Instructions

  1. Season fillets with salt and ground black pepper on both sides. Heat a nonstick pan over medium heat. Heat half the oil and pan fry the fish until cooked through. Remove from pan and set aside.
  2. In the same pan, sauté garlic, onion, and ginger. Add the pineapple chunks, bell peppers, and carrot. Stir in the ketchup and water. Bring to a simmer. Season with pepper. Serve sauce over the fried fish fillets.

via: yummy

Soy-Marinated Tilapia Sandwich Recipe

Prep: 15m
Cook: 15m
Ready: 30m

Ingredients

  • 2 tablespoons mirin
  • 2 tablespoons soy sauce
  • 3 tablespoons lemon juice, divided
  • 2 teaspoons brown sugar, or honey
  • 2 150-gram fillets tilapia
  • salt, to taste
  • ground black pepper, to taste
  • 1 400-gram pack cuapao or mantou buns (available at the freezer section of supermarkets and Chinese specialty shops)
  • 1 tablespoon cane vinegar
  • 1 teaspoon sugar
  • 1 medium cucumber, sliced thinly
  • 2 tablespoons mayonnaise
  • 1 teaspoon wasabi paste, store-bought, or to taste
  • 1 tablespoon sesame oil
  • 2 cloves garlic
  • 4 lettuce leaves
  • a handful of cilantro leaves

Instructions

  1. Combine mirin, soy sauce, 2 tablespoons lemon juice, and sugar or honey in a bowl. Marinate tilapia for a few minutes. Lightly season with salt and ground black pepper.
  2. Steam mantou according to package directions.
  3. Combine vinegar, sugar, and ¼ teaspoon pepper in a bowl. Add cucumber. Set aside.
  4. Combine mayonnaise, wasabi, and remaining lemon juice in a bowl. Season to taste with salt.
  5. Heat sesame oil in a pan over medium heat. Sauté garlic until fragrant. Add fish and marinade to the pan and cook until fish is opaque and flakes easily, about 3 minutes per side. Remove fish from pan and set aside.
  6. Cook liquid in pan until reduced to a thin syrup. Glaze fish with syrup.
  7. To assemble, fill mantou buns with pickled cucumber, tilapia, lettuce, and cilantro. Top with wasabi mayo. Serve with more wasabi mayo on the side.

via: yummy