Fish lovers assemble: tilapia is about to be your new favorite flaky white fish if it isn’t already. Not only is tilapia the ideal fish for a variety of flavors and seasonings, from classic lemon and herbs to something more fiery, it’s packed with protein, meaning every tilapia dinner can be a nutritious one. If you’re finding that the chicken and salmon recipes you’re cooking at home every week are getting a bit tired, it’s time to spice things up. Because of its mild flavor, tilapia is able to stand up to all sorts of marinades and sauces, and its firmness makes it a great option when you want to pull out the grill. From simple sheet pan and one pan dinners to a twist on traditional piccata and so much more, our collection of 15 healthy tilapia recipes for weight loss are guaranteed to make you a dinner champion every night of the week.
Healthy Sheet Pan Tilapia and Veggies
Credit: gimmedelicious.com
One pan dinners are the best kind of dinners, and this sheet pan tilapia and veggie sheet pan dinner is bound to be a dinner champion. This bakes quickly with plenty of flavorful spices for a quick and easy dinner, and provides plenty of leftovers for multiple lunches and dinners throughout the week.
20 minutes
200 calories
Easy
Healthy
Visit the page to learn more: Healthy Sheet Pan Tilapia and Veggies.
Baked Lemon Butter Tilapia
Credit: damndelicious.net
The lemon butter sauce makes this one-pan tilapia dinner an indulgent one, and you’ll be beyond impressed with yourself after you’ve only spent 20 minutes whipping up this beautiful yet effortless meal.
20 minutes 275 calories Easy
Healthy
Visit the page to learn more: Baked Lemon Butter Tilapia.
5-Ingredient Parmesan Crusted Tilapia
Credit: www.theseasonedmom.com
Brushing the fish with a garlic butter mixture and sprinkling with parmesan cheese gives these tilapia filets a delightful crust and loads of flavor. Serve with a side of potato wedges, sauteed spinach, or a simple green salad.
15 minutes 250 calories Easy
Healthy
Visit the page to learn more: 5-Ingredient Parmesan Crusted Tilapia.
Sheet-Pan Chili Lime Tilapia with Veggies
Credit: www.eatwell101.com
Your whole dinner, including a nutritious veggie side dish, comes together on one sheet pan. The chili lime spice rub provides an explosion of flavor for these delicate tilapia filets that you’ll want to use on every protein in your kitchen.
20 minutes 200 calories Easy
Healthy
Visit the page to learn more: Sheet-Pan Chili Lime Tilapia with Veggies.
Spicy Lemon Baked Tilapia
Credit: www.cookinwithmima.com
Tilapia gets to swim around in a deeply flavored and fiery sauce of sriracha, honey, garlic, lemon, and chili peppers for an unforgettable fish dinner you won’t believe you made at home, but try not to be too jealous of those filets.
25 minutes 90 calories Easy
Healthy
Visit the page to learn more: Spicy Lemon Baked Tilapia.
Tilapia with Prosciutto and Sage
Credit: lemon.press
Prosciutto keeps your tilapia moist while also punching up the flavor, and sage adds an earthy, savory note that makes this dish a weeknight champion. In just 15 minutes you’ll have an elegant, delicious meal to be proud of.
15 minutes 150 calories Easy
Healthy
Visit the page to learn more: Tilapia with Prosciutto and Sage.
Tilapia with Cilantro Lime Yogurt Sauce
Credit: tastyseasons.com
Tilapia can be a bit bland all on its own, but the cilantro lime yogurt sauce flecked with fiery jalapenos gives these filets a luxurious feel with a kick of heat. Serve with a side of rice and try not to drink the sauce after the fish is long gone.
20 minutes 175 calories Easy
Healthy
Visit the page to learn more: Tilapia with Cilantro Lime Yogurt Sauce.
Tilapia Piccata
Credit: www.killingthyme.net
Treat your fish filet like a chicken breast in this incredible twist on this Italian favorite. Tilapia is the perfect, firm white fish to soak up all the flavor from the lemons and capers, and don’t forget to serve everything over a bed of fresh linguine.
30 minutes 300 calories Easy
Healthy
Visit the page to learn more: Tilapia Piccata.
Crispy Baked Fish Sticks
Credit: grandbaby-cakes.com
Once you make your own fish sticks at home, you’ll never want to buy the frozen stuff again. The cornflake breading on these fish sticks provides an incredible crunch, and baking instead of frying these keep them on the lighter side.
25 minutes 300 calories Easy
Healthy
Visit the page to learn more: Crispy Baked Fish Sticks.
Tilapia in Roasted Pepper Sauce
Credit: cooktoria.com
The red pepper sauce that goes on top of your pan roasted tilapia filets is the real star of the show here. Serve over rice or pasta if you want to make it more filling, but it’s just as delightful without it. We recommend grabbing a loaf of your favorite crusty bread to sop of every last drop of this creamy, luscious sauce.
30 minutes 345 calories Easy
Healthy
Visit the page to learn more: Tilapia in Roasted Pepper Sauce.
Tomato Basil Tilapia
Credit: www.eatwell101.com
The tomato basil sauce here is light and refreshing and won’t overpower your delicate tilapia. Kick the sauce up with a sprinkle of red pepper flakes to take this dish from great to simply terrific.
20 minutes 200 calories Easy
Healthy
Visit the page to learn more: Tomato Basil Tilapia.
Blackened Tilapia Tacos with Corn Elotes
Credit: www.cookingforkeeps.com
Fish tacos should always be a regular addition to taco Tuesdays, and these blackened tilapia tacos are guaranteed to be a champion of the night. The bright, zingy corn elote is the perfect creamy contrast to the blackening spices, making these tacos a perfectly balanced meal.
1h 15m 120 calories Easy
Healthy
Visit the page to learn more: Blackened Tilapia Tacos with Corn Elotes.
Grilled Tilapia
Credit: farmtotablela.com
If you’ve got a grill at home, this grilled tilapia will make you want to use it. Uncomplicated is an understatement; just brush your tilapia filets with the butter herb mix, grill, and immediately enjoy.
10 minutes 100 calories Easy
Healthy
Visit the page to learn more: Grilled Tilapia.
Baked Tilapia with Parmesan and Panko
Credit: www.muttandchops.com
A heavy breading on fish can sometimes be too much, but the parmesan panko breading here gives you the illusion of a deep fried fish filet, without the deep frying or the over-the-top breading. Baking these at a high temperature ensure a delightfully crispy crust, and drizzling the leftover butter sauce over top while they bake will make your filets impressively golden brown.
20 minutes 200 calories Easy
Healthy
Visit the page to learn more: Baked Tilapia with Parmesan and Panko.
Tilapia with Olives, Mushrooms, and Tomatoes
Credit: www.simplyrecipes.com
Fresh vegetables really shine in this one-pan dinner, with tilapia being a great fish to compliment the variety of bright and briny flavors from pimento-stuffed olives and fresh herbs. Serve with a slice of crusty bread or a scoop of rice to soak up all that saucy goodness.
25 minutes 150 calories Easy
Healthy
Visit the page to learn more: Tilapia with Olives, Mushrooms, and Tomatoes.
