\nAdd a burst of citrusy flavor to your baked tilapia with this easy and delicious recipe.<\/p>\n
When it comes to healthy eating, tilapia is a great option. This lean fish is packed with protein and has a mild flavor that pairs well with a variety of seasonings and sauces. But sometimes, even the healthiest of foods can get a little boring. That’s why we’ve compiled 20 delicious low-calorie tilapia recipes to spice up your meal routine. From classic baked dishes to spicy blackened options and flavorful stir-fries, there’s something for everyone on this list. Whether you’re looking for a quick weeknight dinner or a special occasion meal, these tilapia recipes are sure to impress.<\/p>\n
Stay tuned for the full list of recipes, including Lemon Garlic Baked Tilapia, Spicy Blackened Tilapia, Grilled Tilapia with Mango Salsa, and many more!<\/p>\n
\nAdd a burst of citrusy flavor to your baked tilapia with this easy and delicious recipe.<\/p>\n
Ingredients:<\/strong><\/p>\n – 4 tilapia fillets (6 oz each) Instructions:<\/strong><\/p>\n 1. Preheat oven to 400\u00b0F (200\u00b0C). Cooking Time:<\/strong> 12-15 minutes<\/p>\n Serve hot and enjoy!<\/strong><\/p>\n Ingredients:<\/strong><\/p>\n – 4 tilapia fillets (6 oz each) Instructions:<\/strong><\/p>\n 1. Preheat oven to 400\u00b0F (200\u00b0C). Cooking Time:<\/strong> 12-14 minutes<\/p>\n Ingredients:<\/strong><\/p>\n – 4 tilapia fillets (6 oz each) Instructions:<\/strong><\/p>\n 1. Preheat grill to medium-high heat. Cooking Time:<\/strong> 10-12 minutes<\/p>\n Ingredients:<\/strong><\/p>\n – 4 tilapia fillets (6 oz each) Instructions:<\/strong><\/p>\n 1. Preheat oven to 400\u00b0F. Cooking Time:<\/strong> 15 minutes<\/p>\n Ingredients:<\/strong><\/p>\n – 4 tilapia fillets (6 oz each) Instructions:<\/strong><\/p>\n 1. Preheat oven to 400\u00b0F (200\u00b0C). Cooking Time:<\/strong> 12-15 minutes<\/p>\n Ingredients:<\/strong><\/p>\n – 4 tilapia fillets (6 oz each) Cabbage Slaw:<\/strong><\/p>\n – 1 head of cabbage, thinly sliced Instructions:<\/strong><\/p>\n 1. Preheat oven to 400\u00b0F (200\u00b0C). Cooking Time:<\/strong> 20-25 minutes<\/p>\n Ingredients:<\/strong><\/p>\n – 4 tilapia fillets (6 oz each) Instructions:<\/strong><\/p>\n 1. Preheat oven to 400\u00b0F (200\u00b0C). Cooking Time:<\/strong> 12-15 minutes<\/p>\n Ingredients:<\/strong><\/p>\n – 4 tilapia fillets (6 oz each) Instructions:<\/strong><\/p>\n 1. Preheat oven to 400\u00b0F (200\u00b0C). Cooking Time:<\/strong> 12-15 minutes<\/p>\n Ingredients:<\/strong><\/p>\n – 4 tilapia fillets (6 oz each) Instructions:<\/strong><\/p>\n 1. Preheat oven to 400\u00b0F (200\u00b0C). Cooking Time:<\/strong> 12-15 minutes<\/p>\n Ingredients:<\/strong><\/p>\n – 4 tilapia fillets (6 oz each) Instructions:<\/strong><\/p>\n 1. Preheat steamer basket over boiling water. Cooking Time:<\/strong> 8-10 minutes<\/p>\n Ingredients:<\/strong><\/p>\n – 4 tilapia fillets (6 oz each) Instructions:<\/strong><\/p>\n 1. Preheat oven to 400\u00b0F (200\u00b0C). Cooking Time:<\/strong> 20-25 minutes<\/p>\n Ingredients:<\/strong><\/p>\n – 4 tilapia fillets (6 oz each) Instructions:<\/strong><\/p>\n 1. Preheat oven to 400\u00b0F. Cooking Time:<\/strong> 12-15 minutes<\/p>\n Ingredients:<\/strong><\/p>\n – 1 pound tilapia fillets Instructions:<\/strong><\/p>\n 1. Heat the oil in a large skillet or wok over medium-high heat. Cooking Time:<\/strong> 12-15 minutes<\/p>\n Ingredients:<\/strong><\/p>\n – 4 tilapia fillets (6 oz each) Instructions:<\/strong><\/p>\n 1. Preheat oven to 400\u00b0F (200\u00b0C). Cooking Time:<\/strong> 12-15 minutes<\/p>\n Ingredients:<\/strong><\/p>\n – 1 pound tilapia fillets, cut into small pieces Instructions:<\/strong><\/p>\n 1. In a large bowl, combine tilapia pieces, lime juice, red onion, and cilantro. Cooking Time:<\/strong> 30 minutes (plus marinating time)<\/p>\n Ingredients:<\/strong><\/p>\n – 4 tilapia fillets (6 oz each) Instructions:<\/strong><\/p>\n 1. Preheat oven to 400\u00b0F (200\u00b0C). Cooking Time:<\/strong> 12-15 minutes<\/p>\n Ingredients:<\/strong> Instructions:<\/strong><\/p>\n 1. Preheat oven to 400\u00b0F (200\u00b0C). Cooking Time:<\/strong> 12-15 minutes<\/p>\n Ingredients:<\/strong><\/p>\n – 4 tilapia fillets (6 oz each) Instructions:<\/strong><\/p>\n 1. Preheat oven to 425\u00b0F. Cooking Time:<\/strong> 45-50 minutes<\/p>\n Ingredients:<\/strong><\/p>\n – 4 large bell peppers, any color Instructions:<\/strong><\/p>\n 1. Preheat oven to 375\u00b0F (190\u00b0C). Cooking Time:<\/strong> 20-25 minutes<\/p>\n Ingredients:<\/strong><\/p>\n – 4 tilapia fillets (6 oz each) Instructions:<\/strong><\/p>\n 1. Preheat oven to 400\u00b0F (200\u00b0C). Cooking Time:<\/strong> 12-15 minutes<\/p>\n Discover 20 delicious low-calorie tilapia recipes to elevate your healthy eating game! From classic dishes like Baked Tilapia with Asparagus and Lemon Garlic Baked Tilapia, to bold flavors like Spicy Blackened Tilapia and Pesto Tilapia with Cherry Tomatoes, there’s something for every taste bud. Get inspired by these creative recipes that showcase the versatility of tilapia and make healthy eating a breeze. Whether you’re in the mood for a zesty taco or a flavorful stir-fry, these mouth-watering options will keep your palate satisfied without sacrificing nutrition. Dive into the world of low-calorie cooking with these 20 scrumptious tilapia recipes!<\/p>\n","protected":false},"excerpt":{"rendered":" When it comes to healthy eating, tilapia is a great option. This lean fish is packed with protein and has a mild flavor that pairs well with a variety of seasonings and sauces. But sometimes, even the healthiest of foods can get a little boring. That’s why we’ve compiled 20 delicious low-calorie tilapia recipes to … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":5297,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-5849","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-seafood"],"_links":{"self":[{"href":"https:\/\/recipes-for-life.com\/wp-json\/wp\/v2\/posts\/5849","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/recipes-for-life.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/recipes-for-life.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/recipes-for-life.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/recipes-for-life.com\/wp-json\/wp\/v2\/comments?post=5849"}],"version-history":[{"count":1,"href":"https:\/\/recipes-for-life.com\/wp-json\/wp\/v2\/posts\/5849\/revisions"}],"predecessor-version":[{"id":5850,"href":"https:\/\/recipes-for-life.com\/wp-json\/wp\/v2\/posts\/5849\/revisions\/5850"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/recipes-for-life.com\/wp-json\/wp\/v2\/media\/5297"}],"wp:attachment":[{"href":"https:\/\/recipes-for-life.com\/wp-json\/wp\/v2\/media?parent=5849"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/recipes-for-life.com\/wp-json\/wp\/v2\/categories?post=5849"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/recipes-for-life.com\/wp-json\/wp\/v2\/tags?post=5849"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n– 2 lemons, juiced
\n– 3 cloves garlic, minced
\n– 1\/4 cup olive oil
\n– 2 tbsp chopped fresh parsley
\n– Salt and pepper to taste<\/p>\n
\n2. Line a baking sheet with parchment paper.
\n3. Place the tilapia fillets on the prepared baking sheet.
\n4. In a small bowl, whisk together lemon juice, garlic, olive oil, salt, and pepper.
\n5. Brush the mixture evenly over both sides of the tilapia.
\n6. Sprinkle parsley over the top of each fillet.
\n7. Bake for 12-15 minutes or until the fish is cooked through and flakes easily with a fork.<\/p>\nSpicy Blackened Tilapia<\/h2>\n
\nElevate your seafood game with this flavorful Spicy Blackened Tilapia recipe. The bold flavors of cayenne pepper, paprika, and garlic will leave you craving for more.<\/p>\n
\n– 1 tsp blackening seasoning
\n– 1\/2 tsp ground cumin
\n– 1\/4 tsp cayenne pepper
\n– 1\/2 tsp smoked paprika
\n– 2 cloves garlic, minced
\n– 2 tbsp olive oil
\n– Salt and pepper to taste
\n– Fresh parsley or thyme for garnish (optional)<\/p>\n
\n2. In a small bowl, mix together blackening seasoning, cumin, cayenne pepper, smoked paprika, and garlic.
\n3. Season the tilapia fillets with salt and pepper.
\n4. Heat olive oil in an oven-safe skillet over medium-high heat. Add the tilapia and cook for 2-3 minutes on each side, or until browned.
\n5. Sprinkle the spice mixture evenly over the top of each fillet.
\n6. Transfer the skillet to the preheated oven and bake for 8-10 minutes, or until cooked through.
\n7. Serve hot, garnished with fresh parsley or thyme if desired.<\/p>\nGrilled Tilapia with Mango Salsa<\/h2>\n
\nElevate your summer gatherings with this refreshing and flavorful dish that combines the simplicity of grilled tilapia with the sweetness of mango salsa. This recipe is perfect for a quick and easy dinner or as an impressive addition to any outdoor gathering.<\/p>\n
\n– 2 ripe mangos, diced
\n– 1\/2 cup red onion, diced
\n– 1 jalape\u00f1o pepper, seeded and finely chopped
\n– 2 tbsp lime juice
\n– Salt and pepper to taste
\n– Cooking spray or oil<\/p>\n
\n2. Season tilapia fillets with salt and pepper.
\n3. Grill tilapia for 4-5 minutes per side, or until cooked through.
\n4. In a bowl, combine mango, red onion, jalape\u00f1o, and lime juice.
\n5. Serve grilled tilapia with mango salsa spooned over the top.<\/p>\nTilapia Piccata with Capers<\/h2>\n
\nThis Italian-inspired dish showcases the delicate flavor of tilapia, elevated by a tangy caper sauce and crispy lemon butter crust.<\/p>\n
\n– 2 tbsp unsalted butter
\n– 2 cloves garlic, minced
\n– 1\/4 cup white wine
\n– 1\/4 cup chicken broth
\n– 2 tbsp freshly squeezed lemon juice
\n– 1 tsp Dijon mustard
\n– 1\/4 cup chopped capers
\n– Salt and pepper to taste
\n– Fresh parsley, chopped (optional)<\/p>\n
\n2. In a small saucepan, melt 1 tbsp butter over medium heat. Add garlic and cook for 1 minute.
\n3. Add white wine, chicken broth, lemon juice, and mustard. Bring mixture to a simmer and cook until reduced by half (about 5 minutes).
\n4. Stir in capers and season with salt and pepper.
\n5. Place tilapia fillets on a baking sheet lined with parchment paper. Drizzle with remaining butter and top each fillet with a spoonful of the caper sauce.
\n6. Bake for 12-15 minutes or until fish is cooked through and flakes easily.
\n7. Garnish with chopped parsley, if desired.<\/p>\nHerb-Crusted Tilapia<\/h2>\n
\nA flavorful and aromatic twist on traditional tilapia, this recipe combines the freshness of herbs with a crispy crust for a delicious meal. Perfect for a quick weeknight dinner or special occasion.<\/p>\n
\n– 2 tbsp olive oil
\n– 1\/4 cup chopped fresh parsley
\n– 2 tbsp chopped fresh dill
\n– 1 tsp lemon zest
\n– Salt and pepper to taste
\n– 1\/4 cup panko breadcrumbs<\/p>\n
\n2. In a small bowl, mix together olive oil, parsley, dill, lemon zest, salt, and pepper.
\n3. Place tilapia fillets on a baking sheet lined with parchment paper. Brush both sides of the fish with the herb mixture.
\n4. Sprinkle panko breadcrumbs evenly over the top of each fillet.
\n5. Bake for 12-15 minutes or until cooked through.
\n6. Serve hot, garnished with additional parsley if desired.<\/p>\nTilapia Tacos with Cabbage Slaw<\/h2>\n
\nA flavorful and refreshing twist on traditional tacos, this recipe combines the delicate flavor of tilapia with a crunchy and tangy cabbage slaw. Perfect for a quick weeknight dinner or a casual gathering.<\/p>\n
\n– 1\/2 cup lime juice
\n– 1\/4 cup olive oil
\n– 2 cloves garlic, minced
\n– 1 teaspoon dried oregano
\n– Salt and pepper to taste
\n– 8-10 corn tortillas
\n– Cabbage Slaw (see below)
\n– Optional toppings: diced tomatoes, shredded lettuce, diced avocado<\/p>\n
\n– 2 tablespoons lime juice
\n– 1 tablespoon olive oil
\n– Salt and pepper to taste<\/p>\n
\n2. In a small bowl, whisk together lime juice, olive oil, garlic, and oregano.
\n3. Place tilapia fillets in a shallow baking dish and pour the marinade over them.
\n4. Bake for 12-15 minutes or until cooked through.
\n5. Meanwhile, prepare Cabbage Slaw by combining sliced cabbage with lime juice and olive oil in a bowl. Season to taste.
\n6. Assemble tacos by placing cooked tilapia on tortillas and topping with Cabbage Slaw and desired toppings.<\/p>\nPesto Tilapia with Cherry Tomatoes<\/h2>\n
\nA flavorful and colorful dish that combines the richness of pesto sauce with the freshness of cherry tomatoes, all wrapped up in a tender tilapia fillet.<\/p>\n
\n– 1\/2 cup freshly made pesto sauce
\n– 1 pint cherry tomatoes, halved
\n– Salt and pepper to taste
\n– Fresh parsley, chopped (optional)<\/p>\n
\n2. Line a baking sheet with parchment paper.
\n3. Place tilapia fillets on the prepared baking sheet.
\n4. Drizzle pesto sauce evenly over each fillet.
\n5. Top each fillet with cherry tomato halves.
\n6. Season with salt and pepper to taste.
\n7. Bake for 12-15 minutes or until fish is cooked through and flakes easily with a fork.
\n8. Garnish with chopped parsley, if desired.<\/p>\nBaked Tilapia with Asparagus<\/h2>\n
\nThis recipe combines the delicate flavor of tilapia with the tender crunch of asparagus, all in one easy and delicious dish. Perfect for a quick weeknight dinner or a special occasion.<\/p>\n
\n– 1 pound fresh asparagus, trimmed
\n– 2 tbsp olive oil
\n– 1 tsp lemon zest
\n– Salt and pepper to taste
\n– 1\/4 cup white wine (optional)<\/p>\n
\n2. Line a baking sheet with parchment paper.
\n3. Place the tilapia fillets on one half of the baking sheet.
\n4. In a separate bowl, toss the asparagus with olive oil, lemon zest, salt, and pepper.
\n5. Spread the asparagus on the other half of the baking sheet.
\n6. If using white wine, pour it over the tilapia.
\n7. Bake for 12-15 minutes or until the tilapia is cooked through and flaky.<\/p>\nTilapia en Papillote with Lemon and Herbs<\/h2>\n
\nA flavorful and moist fish dish cooked in a parchment paper package, infused with the brightness of lemon and herbs. This recipe yields tender and flaky tilapia with a delicate balance of citrusy and aromatic flavors.<\/p>\n
\n– 2 lemons, sliced
\n– 1\/4 cup olive oil
\n– 2 tbsp chopped fresh parsley
\n– 2 tbsp chopped fresh dill
\n– 2 cloves garlic, minced
\n– Salt and pepper to taste<\/p>\n
\n2. Cut four pieces of parchment paper into large squares.
\n3. Place a tilapia fillet in the center of each square.
\n4. Top each fish with a slice of lemon, a sprinkle of olive oil, parsley, dill, and garlic.
\n5. Fold the parchment paper over the fish to form a package.
\n6. Place packages on a baking sheet and bake for 12-15 minutes or until fish is cooked through.
\n7. Serve immediately, garnished with additional herbs if desired.<\/p>\nAsian-Style Steamed Tilapia<\/h2>\n
\nThis recipe brings together the freshness of tilapia with the bold flavors of Asia, creating a dish that is both elegant and easy to prepare.<\/p>\n
\n– 2 tablespoons soy sauce
\n– 1 tablespoon sesame oil
\n– 2 cloves garlic, minced
\n– 1 tablespoon grated fresh ginger
\n– 1 cup water
\n– Salt and pepper, to taste
\n– Fresh cilantro leaves, for garnish<\/p>\n
\n2. In a small bowl, whisk together soy sauce, sesame oil, garlic, and ginger.
\n3. Place tilapia fillets in the steamer basket. Brush the fish with the soy-ginger mixture.
\n4. Steam for 8-10 minutes or until cooked through.
\n5. Season with salt and pepper to taste.
\n6. Garnish with fresh cilantro leaves.<\/p>\nTilapia with Tomato Basil Sauce<\/h2>\n
\nThis recipe combines the delicate flavor of tilapia with the bright, tangy taste of tomato basil sauce. Perfect for a quick and easy dinner, this dish is sure to please even the pickiest eaters.<\/p>\n
\n– 2 large tomatoes, diced
\n– 1\/4 cup fresh basil leaves, chopped
\n– 2 cloves garlic, minced
\n– 1 tablespoon olive oil
\n– Salt and pepper to taste<\/p>\n
\n2. Line a baking sheet with parchment paper.
\n3. Place tilapia fillets on the prepared baking sheet.
\n4. Drizzle with olive oil and season with salt and pepper.
\n5. In a separate pan, saut\u00e9 garlic and diced tomatoes over medium heat until tender.
\n6. Stir in chopped basil leaves.
\n7. Serve tomato basil sauce over baked tilapia.
\n8. Cook for 12-15 minutes or until tilapia reaches an internal temperature of 145\u00b0F (63\u00b0C).<\/p>\nCajun-Spiced Tilapia Foil Packets<\/h2>\n
\nExperience the bold flavors of the Bayou with this quick and easy recipe, perfect for a weeknight dinner or weekend gathering. Tender tilapia is infused with the savory aromas of Cajun spices and herbs, all wrapped up in a convenient foil packet.<\/p>\n
\n– 1\/2 cup Cajun seasoning blend
\n– 2 tbsp olive oil
\n– 2 lemons, sliced
\n– 4 sprigs fresh parsley
\n– 4 sprigs fresh thyme<\/p>\n
\n2. Cut four large pieces of aluminum foil into squares (about 12×12 inches).
\n3. Place a tilapia fillet in the center of each square, leaving a 1-inch border around the fish.
\n4. Sprinkle Cajun seasoning blend evenly over the fish.
\n5. Drizzle olive oil over the seasonings and add a lemon slice on top.
\n6. Add a sprig of parsley and thyme to each packet.
\n7. Fold foil over the ingredients, making sure to seal tightly.
\n8. Bake for 12-15 minutes or until fish is cooked through.<\/p>\nTilapia and Vegetable Stir-Fry<\/h2>\n
\nThis recipe combines the flavors of tilapia, colorful vegetables, and savory soy sauce for a quick and delicious meal. With just a few ingredients and simple steps, you’ll be enjoying a healthy and satisfying dish in no time.<\/p>\n
\n– 2 tablespoons vegetable oil
\n– 1 onion, sliced
\n– 2 cloves garlic, minced
\n– 1 bell pepper, sliced
\n– 2 cups broccoli florets
\n– 2 teaspoons soy sauce
\n– Salt and pepper to taste<\/p>\n
\n2. Add the onion and garlic; cook until the onion is translucent, about 3-4 minutes.
\n3. Add the bell pepper and broccoli; cook for an additional 2-3 minutes, or until the vegetables are tender-crisp.
\n4. Season the tilapia with salt and pepper. Add to the skillet and stir-fry for 2-3 minutes, or until cooked through.
\n5. Stir in soy sauce and serve hot over rice or noodles.<\/p>\nMediterranean Tilapia with Olives and Feta<\/h2>\n
\nElevate your seafood game with this Mediterranean-inspired recipe, combining the delicate taste of tilapia with the savory goodness of olives and feta.<\/p>\n
\n– 1\/2 cup pitted green olives, sliced
\n– 1\/2 cup crumbled feta cheese
\n– 2 cloves garlic, minced
\n– 2 tbsp olive oil
\n– 2 tbsp fresh lemon juice
\n– Salt and pepper to taste
\n– Fresh parsley, chopped (optional)<\/p>\n
\n2. Line a baking sheet with parchment paper.
\n3. Place tilapia fillets on the prepared baking sheet.
\n4. In a small bowl, mix together sliced olives, crumbled feta cheese, minced garlic, and olive oil.
\n5. Spoon the olive-feta mixture evenly over each tilapia fillet.
\n6. Drizzle lemon juice over the fish and season with salt and pepper to taste.
\n7. Bake for 12-15 minutes or until cooked through.
\n8. Garnish with chopped parsley, if desired.<\/p>\nTilapia Ceviche with Avocado<\/h2>\n
\nExperience the freshness of coastal cuisine with this light and refreshing Tilapia Ceviche recipe, paired with creamy avocado.<\/p>\n
\n– 1\/2 cup freshly squeezed lime juice
\n– 1\/4 cup chopped red onion
\n– 1\/4 cup chopped cilantro
\n– 1 ripe avocado, diced
\n– Salt and pepper to taste<\/p>\n
\n2. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the fish to “cook” in the lime juice.
\n3. Just before serving, stir in diced avocado.
\n4. Season with salt and pepper to taste.
\n5. Serve immediately, garnished with additional cilantro if desired.<\/p>\nTilapia with Coconut Lime Sauce<\/h2>\n
\nElevate your seafood game with this flavorful and refreshing Tilapia dish, smothered in a zesty Coconut Lime Sauce. This easy-to-make recipe is perfect for a weeknight dinner or a special occasion.<\/p>\n
\n– 1\/2 cup coconut milk
\n– 2 tablespoons freshly squeezed lime juice
\n– 2 cloves garlic, minced
\n– 1 tablespoon honey
\n– 1 teaspoon grated ginger
\n– Salt and pepper to taste
\n– Fresh cilantro leaves for garnish<\/p>\n
\n2. Line a baking sheet with parchment paper.
\n3. Place tilapia fillets on the prepared baking sheet.
\n4. In a small bowl, whisk together coconut milk, lime juice, garlic, honey, and ginger.
\n5. Brush the mixture evenly over the tilapia fillets.
\n6. Season with salt and pepper to taste.
\n7. Bake for 12-15 minutes or until cooked through.
\n8. Garnish with fresh cilantro leaves and serve hot.<\/p>\nBaked Parmesan Crusted Tilapia<\/h2>\n
\nElevate your seafood game with this simple and flavorful recipe that yields a crispy, cheesy crust on tender tilapia.<\/p>\n
\n\u2022 4 tilapia fillets (6 oz each)
\n\u2022 1 cup panko breadcrumbs
\n\u2022 1\/2 cup grated Parmesan cheese
\n\u2022 2 tbsp olive oil
\n\u2022 2 cloves garlic, minced
\n\u2022 1 tsp lemon zest
\n\u2022 Salt and pepper to taste<\/p>\n
\n2. Line a baking sheet with parchment paper.
\n3. In a shallow dish, mix together panko breadcrumbs and Parmesan cheese.
\n4. Dip each tilapia fillet into the breadcrumb mixture, pressing gently to adhere.
\n5. Place the coated tilapia on the prepared baking sheet.
\n6. Drizzle with olive oil and sprinkle with garlic, lemon zest, salt, and pepper.
\n7. Bake for 12-15 minutes or until fish is cooked through and crust is golden brown.<\/p>\nTilapia with Roasted Red Pepper Sauce<\/h2>\n
\nThis recipe combines the delicate flavor of tilapia with the smoky sweetness of roasted red peppers, creating a delicious and easy-to-make dinner. With just a few ingredients and minimal prep time, you’ll be enjoying this flavorful dish in no time.<\/p>\n
\n– 2 large red bell peppers
\n– 2 cloves garlic, minced
\n– 1\/4 cup olive oil
\n– 2 tbsp lemon juice
\n– Salt and pepper to taste
\n– Fresh parsley, chopped (optional)<\/p>\n
\n2. Roast the red bell peppers in a baking dish for 30-40 minutes, or until charred and blistered.
\n3. Peel the roasted peppers, removing seeds and membranes. Chop into small pieces.
\n4. In a separate pan, saut\u00e9 garlic and tilapia fillets with olive oil over medium heat for 2-3 minutes per side.
\n5. Serve tilapia with roasted red pepper sauce spooned over top. Garnish with chopped parsley if desired.<\/p>\nTilapia and Spinach Stuffed Peppers<\/h2>\n
\nThis recipe combines the flavors of tilapia, spinach, and bell peppers for a healthy and delicious main course. Perfect for a quick weeknight dinner or a special occasion.<\/p>\n
\n– 1 pound tilapia fillets, cooked and flaked
\n– 2 cups fresh spinach leaves
\n– 1\/2 cup shredded cheddar cheese
\n– 1 tablespoon olive oil
\n– Salt and pepper to taste<\/p>\n
\n2. Cut the tops off the bell peppers and remove seeds and membranes.
\n3. In a bowl, mix together cooked tilapia, spinach leaves, and shredded cheese.
\n4. Stuff each bell pepper with the tilapia mixture and drizzle with olive oil.
\n5. Season with salt and pepper to taste.
\n6. Place stuffed peppers in a baking dish and bake for 20-25 minutes or until bell peppers are tender.<\/p>\nTilapia with Lemon Dill Sauce<\/h2>\n
\nThis recipe is a perfect combination of bright citrus flavors and delicate herb notes, all wrapped up in a crispy tilapia package.<\/p>\n
\n– 1\/2 cup freshly squeezed lemon juice
\n– 1\/4 cup mayonnaise
\n– 2 tbsp chopped fresh dill
\n– 1 tsp Dijon mustard
\n– Salt and pepper to taste
\n– 2 tbsp olive oil<\/p>\n
\n2. In a small bowl, whisk together lemon juice, mayonnaise, dill, mustard, salt, and pepper.
\n3. Place tilapia fillets on a baking sheet lined with parchment paper. Drizzle with olive oil.
\n4. Spoon the lemon-dill sauce evenly over each fillet, making sure they’re fully coated.
\n5. Bake for 12-15 minutes or until fish is cooked through and flakes easily with a fork.<\/p>\nSummary<\/h2>\n