Tilapia is a well-known favorite amongst seafood lovers, cherished for its sweet, mild taste, lean, medium-firm texture, and white, flaky consistency. Tilapia also has a reputation for being particularly nutritious, giving rise to an abundance of healthy recipes for tilapia. We’ve pulled together a list of healthy, delicious tilapia dinner and meal prep ideas to make shopping and cooking a breeze. You can order fresh, whole tilapia and fresh tilapia fillets for delivery to your door right here at FultonFishMarket.com.

Easy, Healthy Tilapia Recipes

Tilapia Nutrition Information
Tilapia Dinner Ideas with Meal Prep Instructions
Jalapeño Tilapia Tacos
Pan-fried Tilapia in Orange Sauce
Baked Tilapia Salad
Savory Pan-fried Tilapia with Spinach
Homemade Tilapia Fish Sticks
Shop Fresh Tilapia at FultonFishMarket.com

Tilapia Nutrition Information

As a species, Tilapia is a nutrition powerhouse, heralded for its protein content (a serving provides around 15 percent of the daily protein requirement), phosphorus (a mineral essential for bone health) and Omega-3's (a fatty acid crucial for heart and brain health). Since tilapia are lean fish with relatively short life spans, they also have lower levels of toxins than many other fish species. In four ounces of tilapia, there are:

  • Calories: 128
  • Fats: 3 g 
  • Protein - 26 g
  • Omega-3 fatty acids - 250 mg
  • Niacin - 24% RDI
  • Vitamin B12 - 31% RDI
  • Phosphorus - 20% RDI
  • Selenium - 78% RDI
  • Potassium - 20% RDI

Tilapia Dinner Ideas with Meal Prep Instructions 

Jalapeño Tilapia Tacos 

This recipe makes tilapia meal prep easy. The recipe is very easy to adapt to the palate and dietary needs of your guests, since it is naturally gluten-free, and since you can mix and match the toppings. The main component of the dish -- pan-fried tilapia -- is prepared with olive oil, a “healthy oil” because of its unsaturated fat content. (Research suggests that replacing unhealthy, saturated fats with healthier, unsaturated fats may be beneficial for your heart.)

  • Serves: 5 people
  • Serving Size: 2 tacos
  • Calories per serving: 370
  • Total meal prep & cook time: 15 minutes

Equipment:

  • Small bowl
  • Large bowl
  • Large saucepan
  • Medium saucepan
  • Two large plates

Ingredients:

  • 1 pound fresh tilapia, cut in 1-inch strips
  • 4 cups shredded cabbage
  • 10 corn tortillas
  • 2 Tbsp cornmeal
  • 1 tomato, chopped
  • 1 jalapeño pepper, finely chopped
  • ½ cup light ranch dressing
  • 2 Tbsp lime juice
  • 3 Tbsp olive oil
  • 1 tsp chili powder
  • ¼ tsp ground black pepper

Meal Prep Steps:

  1. First, place the cabbage in the large bowl. Set aside.
  2. In the small bowl, combine the lime juice, chili powder, pepper, jalapeño, and ranch dressing. Then, pour this mixture over the cabbage, stirring to mix thoroughly. Cover the cabbage mixture and refrigerate until serving time.
  3. Spread the cornmeal onto the plate. Then, roll the tilapia pieces in the cornmeal, coating on all sides. Set aside.
  4. Cover the second plate in paper towels. Set aside.
  5. In the medium saucepan, heat the olive oil over medium heat. When the oil is hot, place the tilapia in the pan. Saute on both sides until the fish is lightly browned (about two minutes per side). When the tilapia is finished cooking, remove it from the pan and place on the paper-covered plate.
  6. While the tilapia is cooking, warm the tortillas by flash-sauteing them on both sides in the large saucepan.
  7. To serve, top each tortilla with tilapia, coleslaw, and chopped tomato. 

Back to Top


Pan-fried Tilapia in Orange Sauce

This is one of our favorite healthy recipes for tilapia. The recipe features fresh tilapia marinated in a fresh-squeezed orange juice marinade, then pan-fried in olive oil. The marinade is naturally low-fat and high in vitamin C, and the tilapia is sauteed in olive oil, a healthy fat. The unique flavoring and crispy texture make this a recipe with wide appeal.

  • Serves: 5 people
  • Serving size: 3 ounces tilapia, as prepared
  • Calories per serving: 170
  • Total meal prep & cook time: 15 minutes

Equipment:

  • Medium plastic ziplock bag
  • Large skillet

Ingredients

  • 16 ounces fresh tilapia fillets, cut into ¼ inch strips
  • 1 orange, juiced
  • 2 Tbsp olive oil
  • 1½ tsp dried Italian seasoning
  • 3 Tbsp all-purpose flour
  • 1½ tsp garlic powder
  • ½ tsp ground black pepper
  • ¼ tsp salt

Meal Prep Steps: 

  1. In the plastic bag, combine the flour, garlic powder, pepper, and salt. Then, place each fillet in the bag, one at a time, and shake to coat.
  2. In the saucepan, heat the oil over medium heat..
  3. When the oil is hot, place the flour-coated tilapia strips in the pan. Cook on one side until golden brown (about two minutes). Then, turn each strip over and sprinkle with italian seasoning. Finish cooking on until browned on both sides. When the fish is finished cooking, remove from heat.
  4. To serve, sprinkle the tilapia strips with the orange juice.

Back to Top


Baked Tilapia Salad

If you’re looking for a “no brainer” tilapia dinner idea, this one will fit the bill: it's easy to make and ensures you get your daily dose of raw vegetables. By baking the tilapia, you’re able to retain moisture and flavor without adding oil. And, since you can select the dressing of your choice, you can adapt the recipe to almost any flavor profile.

  • Serves: 12 people
  • Serving size: ½ cup
  • Calories per serving: 140
  • Total meal prep & cook time: 50 minutes 

Equipment:

  • Large salad bowl
  • Baking pan
  • Aluminum foil

Ingredients:

  • 2 pounds fresh tilapia fillets
  • 2 cups shredded cabbage or lettuce
  • 2 cups chopped vegetables (ie. salad ingredients of your choice)
  • ½ cup salsa
  • ½ cup low-fat salad dressing
  • ½ tsp each salt and pepper

Meal Prep Steps:

  1. In the large bowl, combine the cabbage and vegetables of your choice. Cover and set aside.
  2. Cover the baking pan with aluminum foil and set aside.
  3. Prepare the tilapia by seasoning it with salt and pepper. Then, arrange the tilapia on the foil-covered baking pan. Cover the fish with foil.
  4. Bake the tilapia at 350 degrees Fahrenheit until the fish flakes (about 20 to 30 minutes).
  5. When the fish is finished baking, remove from the oven. Chop the fish into large pieces.
  6. To serve, add the tilapia to the salad bowl and drizzle with salad dressing (and salsa, if desired).

Back to Top


Savory Pan-fried Tilapia with Spinach 

This is one of our favorite healthy recipes for tilapia, since it’s both healthy and sophisticated. The recipe features fresh tilapia browned in olive oil (a healthy oil) and topped with sauteed Mediterranean-inspired vegetables. Your next dinner party will only take 30 minutes to prepare!

  • Serves: 5 people
  • Serving size: 3 ounces tilapia, as prepared
  • Calories per serving: 200
  • Total meal prep & cook time: 30 minutes 

Equipment:

  • Large saucepan
  • Large plate
  • Paper towels

Ingredients:

  • 16 ounces fresh tilapia fillets
  • 1 yellow onion, peeled and chopped
  • 2 cloves garlic, peeled and chopped
  • 2 cups fresh tomato, diced
  • 2 cups frozen spinach, coarsely chopped
  • ¼ cup olives
  • 1 lemon, cut into wedges (for garnish)
  • 1 Tbsp olive oil, divided
  • ½ cup water

Meal Prep Steps:

  1. Cover the plate with paper towels. Set aside.
  2. Add 1 ½ teaspoons olive oil to the saucepan. Heat on high until the oil is hot.
  3. When the oil is hot, add the tilapia fillets. Cook until deeply browned on both sides (about five minutes per side). When the fish is finished cooking, place it on the paper-covered plate and set aside.
  4. Reheat the saucepan to medium heat. When the saucepan is hot, add the rest of the olive oil, onion, and garlic. Cook until the onion and garlic brown (about seven minutes).
  5. Add the tomatoes and water to the saucepan. Cook until the mixture thickens (about 10 minutes).
  6. Add the tilapia to the skillet mixture, stirring to combine. Then, cover the mixture with the spinach and olives.
  7. Cover the skillet and cook over low heat until the spinach becomes steamed (about two minutes).
  8. Serve with lemon garnish and enjoy!

Back to Top


Homemade Tilapia Fish Sticks 

This is a tremendous recipe to have on hand if you have small children and are looking for a simple, healthy tilapia dinner idea. This recipe is high in protein, with its primary ingredients being tilapia and egg. Instead of frying the fish sticks in oil, they are baked in egg, which reduces the fat content and heightens the fish sticks’ crunchiness.

  • Serves: 5 people
  • Serving size: 4 ounces tilapia, as prepared
  • Calories per serving: 156
  • Total meal prep & cook time: 20 minutes 

Equipment:

  • Aluminum foil
  • 1 gallon-size ziploc bag
  • Large baking pan
  • Large bowl

Ingredients:

  • 16 ounces fresh tilapia fillets, cut into ¼ inch strips
  • 3 cups cornflake crumbs
  • 3 eggs, beaten
  • Salt and pepper, to taste
  • Tartar sauce

Meal Prep Steps:

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Cover the baking pan in aluminum foil and set aside.
  3. Place the cornflakes, salt, and pepper into the plastic bag. Seal the bag and crush the cornflakes thoroughly with your hands.
  4. Place the beaten eggs in the large bowl. Then, dip each tilapia strip in the egg mixture. Then, place each strip in the plastic bag and shake until completely coated on all sides.
  5. Place the coated tilapia strips on the foil-covered baking pan.
  6. Bake the tilapia strips until golden brown (about 20 minutes), flipping over halfway through.
  7. Serve with tartar sauce and enjoy!

Back to Top


Shop Fresh Tilapia at FultonFishMarket.com

FultonFishMarket.com delivers fresh, sustainably produced tilapia right to your door. Shop our online marketplace today.

Back to Top