Tilapia Fillet

Oreochromis niloticus (Nile Tilapia, common species) Seafood

Tilapia Fillet Seafood

At a Glance

  • Category Seafood

The Forktionary Angle

"The everyman's fish, a blank canvas for countless flavors, prized for its accessibility and lean, flaky texture."

Definition

A mild, white, flaky freshwater fish fillet, popular for its lean protein, versatility, and quick cooking time.

Global Aquaculture Rank 2nd most farmed fish
Ideal Internal Temp 145°F (63°C)
Protein Content ~26g per 4oz serving

Flavor Profile

The primary flavor notes for Tilapia Fillet are:

Mild slightly sweet very lean no "fishy" taste

Chef’s Secret

For extra crispy skin (if cooking whole), pat the fillet extremely dry with paper towels before seasoning and searing.

Best Substitutes

Cod fillet

Ratio 1:1

Flounder fillet

Ratio 1:1

Swai fillet

Ratio 1:1

Catfish fillet

slightly more robust flavor
Ratio 1:1

Buying Guide

Look for firm, moist fillets with no discoloration or strong odor. Fresh or responsibly sourced frozen is best.

Recipes Using Tilapia Fillet

Easy Main Ingredient Tilapia Main Dish

Balsamic Browned Butter Over Tilapia Fillets

Elevate your weeknight dinner with this decadent yet surprisingly simple Balsamic Browned Butter Tilapia recipe, inspired by Rachael Ray! Perfectly pan-fried tilapia fillets are drizzled with a rich, balsamic-browned butter sauce that's both flavorful and easy to make in under 20 minutes. A healthy and delicious meal the whole family will love!

See Complete Recipe
Dietary Preparation Time To Make 30 Minutes Or Less

Baked Tilapia With Garlic And Lime

Flaky, juicy baked tilapia fillets infused with zesty lime and fragrant garlic. This simple yet elegant recipe is ready in under 30 minutes and perfect for a weeknight meal or a special occasion. A healthy and delicious alternative to fried fish!

See Complete Recipe
Preparation Main Dish Course Fish

Baked Tilapia With Dill Sauce

Flaky baked tilapia fillets topped with a vibrant dill sauce! This light and flavorful recipe is ready in under 30 minutes. Perfect for a weeknight dinner or a healthy, satisfying meal. Impress your family with this easy, elegant dish.

See Complete Recipe
Seafood Low Calorie Course Low Saturated Fat

Belinda's Tilapia Recipe

This recipe, shared by Belinda herself, is a simple yet stunning dish perfect for a weeknight dinner or an impressive dinner party! Imagine tender tilapia fillets nestled on a bed of vibrant spinach and green beans, all bathed in savory garlic, onion, and tomato goodness. This easy bake is bursting with flavor and color, promising a comforting and delicious experience. Get ready to impress your taste buds!

See Complete Recipe
Inexpensive Dietary Preparation 60 Minutes Or Less

Asian Tilapia In Foil

Experience a burst of Asian flavors with this easy foil-packet recipe! Flaky tilapia fillets are bathed in a savory sauce of soy sauce, sesame oil, ginger, and pepper, then topped with fresh scallions. This recipe is perfect for a weeknight meal and easily adaptable to other white fish like snapper or cod. Cooking the fish in foil locks in moisture and creates a delicious, tender result. Say goodbye to messy cleanup – just toss the foil packets after enjoying this delightful dish!

See Complete Recipe
Time To Make Time To Make 30 Minutes Or Less Equipment

Asiago Parmesan Tilapia In 20 Minutes Or Less

Craving a delicious and healthy dinner that's ready in a flash? This Asiago Parmesan Tilapia recipe is your answer! Flaky tilapia fillets are baked to perfection with a creamy Parmesan and Asiago cheese topping, then served alongside a zesty Mexican corn and black bean side dish. Get ready for a flavor explosion in under 20 minutes!

See Complete Recipe
Tilapia Carrots Course Time To Make

Almond Tilapia And Peas And Carrots Rice

A vibrant and healthy 30-minute meal inspired by Rachael Ray! Flaky tilapia fillets are pan-fried to golden perfection and topped with crunchy almonds, then served alongside a colorful rice pilaf bursting with sweet carrots and peas. This easy recipe is perfect for a weeknight dinner.

See Complete Recipe
Easy Preparation Mushrooms Low Carb

Baked Fish With Mushrooms And Zucchini

Flaky baked fish, bathed in a savory mushroom and zucchini sauce – a light and healthy 30-minute meal! This recipe is easily adaptable to any white fish fillet. Serve with rice pilaf and sautéed spinach for a complete and satisfying dinner.

See Complete Recipe
30 Minutes Or Less Course Low In Something Main Ingredient

Baked Garlic Lemon Tilapia

This light and flavorful Baked Garlic Lemon Tilapia recipe is a weight-watcher's dream! A classic combination of butter, lemon, and fresh parsley creates a bright and zesty sauce that perfectly complements the flaky tilapia. Ready in under 30 minutes, this dish is a weeknight winner!

See Complete Recipe
Preparation Saltwater Fish Main Dish Main Ingredient

Baked Tilapia With Lots Of Spice

Spice up your weeknight dinner with this incredibly flavorful baked tilapia recipe! Inspired by Paul Prudhomme's classic Cajun cooking, this oven-fried fish is crispy, flaky, and bursting with bold spices. Easy to make and ready in under 30 minutes, it's the perfect healthy and delicious meal for the whole family.

See Complete Recipe
Main Ingredient Oven Main Dish Fish

Baked Wrapped Tilapia

Indulge in this spicy-sweet Baked Wrapped Tilapia, a recipe rumored to be Tori Amos' favorite! This crowd-pleasing dish features flaky tilapia fillets nestled in fragrant, flavorful toppings and baked to perfection in parchment paper (banana leaves recommended, but parchment works great!). Served with coconut rice, it's a delightful and easy weeknight meal your whole family will love. Get ready for a taste sensation!

See Complete Recipe
Seafood Main Ingredient Occasion 3 Steps Or Less

Baked Tilapia With Herb Butter

Impress your guests with this elegant yet easy Baked Tilapia recipe! Inspired by Food Network, this dish features flaky tilapia fillets baked to perfection with a vibrant medley of cremini and button mushrooms, crisp snow peas, and fragrant herbs. Garlic and slivered onions add savory depth, all nestled in flavorful herb butter and sealed in foil packets for a juicy, tender result. Ready in under 30 minutes, it's the perfect weeknight dinner or impressive company meal!

See Complete Recipe
Served Hot Healthy Low Saturated Fat Preparation

Balsamic Tilapia

Elevate your weeknight dinner with this vibrant and flavorful Balsamic Glazed Tilapia recipe! A simple yet sophisticated dish, it transforms ordinary tilapia into a culinary masterpiece. This recipe uses minimal ingredients and cooks quickly, making it perfect for busy weeknights. Even picky eaters will love this surprisingly delicious twist on a classic fish dish. Impress your family with this restaurant-quality meal made with simple ingredients and easy-to-follow instructions.

See Complete Recipe
Tilapia Cuisine Preparation Low Cholesterol

Baked Mediterranean Tilapia

This Captain's Favorite recipe, inspired by Costco's frozen tilapia fillets, is a quick, delicious, and heart-healthy meal the whole family will crave! Enjoy tender, flaky tilapia baked to perfection with bright Mediterranean flavors. Ready in under an hour!

See Complete Recipe
Freshwater Fish Course Preparation Seafood

Baked Fish Nuggets

Transform frozen tilapia into irresistible baked nuggets! This kid-friendly recipe combines crispy bread crumbs and cornmeal for a delightful crunch, perfectly baked to flaky perfection. Serve with your favorite dipping sauce – ketchup for the little ones and tartar sauce for the adults – alongside crispy tater tots and applesauce for a complete and satisfying family meal. A quick and easy weeknight dinner that's surprisingly elegant!

See Complete Recipe
Seafood Seafood Equipment Time To Make

Almond Crusted Tilapia With Caramelized Onions Rsc

Experience a burst of flavor with this elegant and easy Almond Crusted Tilapia recipe! Sweet caramelized balsamic onions perfectly complement the flaky tilapia, all nestled in individual foil packets for effortless cleanup. A Reynolds Wrap recipe, this dish is perfect for a weeknight dinner or a special occasion. Get ready to impress!

See Complete Recipe
60 Minutes Or Less Low In Something Freshwater Fish Low Carb

Baked Tilapia

Flaky, delicious baked tilapia fillets smothered in a creamy herb sauce. This easy recipe from the American Tilapia Association is ready in under an hour and perfect for a weeknight dinner. Impress your family with this restaurant-quality dish!

See Complete Recipe