15 Delicious Tilapia Dinner Recipes for Every Night

Tilapia is a mild, versatile fish that makes dinner both healthy and delicious.

Rich in protein and low in fat, it’s perfect for creating quick weeknight meals or impressive dinner dishes.

From baked and grilled fillets to flavorful stir-fries and casseroles, tilapia can be transformed into endless tasty recipes.

These 15 tilapia dinner recipes showcase simple, flavorful ways to enjoy this versatile fish.

With easy-to-follow instructions and fresh ingredients, you can prepare satisfying, nutrient-packed meals for the whole family.

Whether you prefer light and healthy or bold and spicy, there’s a tilapia recipe for every taste.

15 Delicious Tilapia Dinner Recipes for Every Night

Tilapia is a fantastic choice for anyone looking to enjoy healthy and delicious dinners.

These 15 recipes show how versatile and easy it is to cook tilapia in a variety of ways.

From oven-baked fillets to pan-seared or stir-fried dishes, each recipe is simple and flavorful.

Incorporating tilapia into your dinner routine adds protein, nutrients, and variety to your meals.

Try these recipes to make your dinners quick, satisfying, and full of flavor.

Lemon Garlic Baked Tilapia

This Lemon Garlic Baked Tilapia is a light, flavorful dinner perfect for busy weeknights.

It features tender tilapia fillets baked with fresh lemon, garlic, and herbs for a zesty, aromatic meal.

It is low in calories, high in protein, and ideal for a healthy dinner.

It provides essential omega-3 fatty acids and vitamins for a balanced meal.

Ingredients:

• 4 tilapia fillets
• 3 cloves garlic, minced
• 2 tbsp olive oil
• 1 lemon, sliced
• 1 tsp dried oregano
• ½ tsp black pepper
• Fresh parsley for garnish

Instructions:

• Preheat oven to 400°F (200°C).
• Place tilapia fillets on a baking sheet lined with parchment paper.
• Drizzle olive oil over fillets and sprinkle with garlic, oregano, and black pepper.
• Place lemon slices on top of each fillet.
• Bake for 12–15 minutes until fish flakes easily with a fork.
• Garnish with fresh parsley and serve immediately.

This baked tilapia is light, flavorful, and healthy.

It provides lean protein, essential vitamins, and omega-3s.

It is perfect for a quick, balanced dinner.

It keeps you satisfied without heaviness or extra calories.

Tilapia with Tomato Basil Sauce

This Tilapia with Tomato Basil Sauce is a colorful, aromatic dinner.

It combines pan-seared tilapia with a fresh, tangy tomato and basil sauce for a Mediterranean-inspired meal.

It is light, flavorful, and perfect for a healthy weeknight dinner.

It provides lean protein, antioxidants, and vitamins for a well-balanced meal.

Ingredients:

• 4 tilapia fillets
• 2 cups cherry tomatoes, halved
• 2 cloves garlic, minced
• 2 tbsp olive oil
• ½ cup fresh basil, chopped
• ½ tsp black pepper
• 1 tsp balsamic vinegar

Instructions:

• Heat olive oil in a skillet over medium heat.
• Season tilapia fillets with black pepper and sear for 3–4 minutes per side until golden and cooked through.
• Remove fish and set aside.
• In the same skillet, sauté garlic until fragrant.
• Add cherry tomatoes and cook 3–4 minutes until softened.
• Stir in balsamic vinegar and chopped basil.
• Return tilapia to the skillet and spoon tomato sauce over each fillet.
• Serve immediately.

This dish is vibrant, flavorful, and nutrient-rich.

It provides protein, antioxidants, and vitamins for a balanced dinner.

It turns simple tilapia into a gourmet meal.

It is perfect for a healthy, satisfying weeknight dinner.

Cajun-Spiced Tilapia with Sautéed Vegetables

This Cajun-Spiced Tilapia with Sautéed Vegetables is a bold, flavorful dinner option.

It combines tender tilapia fillets seasoned with Cajun spices and served alongside colorful sautéed vegetables.

It is low-carb, nutrient-dense, and packed with flavor.

It provides lean protein, fiber, and essential vitamins for a balanced meal.

Ingredients:

• 4 tilapia fillets
• 1 tbsp Cajun seasoning
• 2 tsp olive oil
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 cup broccoli florets
• Black pepper to taste

Instructions:

• Heat olive oil in a large skillet over medium heat.
• Season tilapia fillets with Cajun seasoning and black pepper.
• Cook fish 3–4 minutes per side until fully cooked and slightly crispy.
• Remove fish and set aside.
• Add vegetables to the same skillet and sauté for 5–7 minutes until tender-crisp.
• Serve tilapia over sautéed vegetables immediately.

This Cajun-spiced dinner is bold, colorful, and satisfying.

It provides protein, fiber, and essential vitamins in a low-carb meal.

It turns simple tilapia into a flavorful gourmet dinner.

It is perfect for a healthy, energizing evening meal.

Tilapia Piccata

This Tilapia Piccata is a tangy, elegant dinner perfect for special occasions.

It features pan-seared tilapia topped with a lemon-caper sauce for a Mediterranean-inspired delight.

It is light, high in protein, and ideal for a low-fat dinner.

It provides omega-3 fatty acids, protein, and vitamins for a wholesome meal.

Ingredients:

• 4 tilapia fillets
• 2 tbsp olive oil
• 2 tbsp capers
• 2 cloves garlic, minced
• 1 lemon, juiced
• ½ cup chicken or vegetable broth
• ½ tsp black pepper
• Fresh parsley for garnish

Instructions:

• Heat olive oil in a skillet over medium heat.
• Season tilapia with black pepper and cook 3–4 minutes per side until golden.
• Remove fish and set aside.
• In the same skillet, sauté garlic for 1 minute.
• Add chicken broth, lemon juice, and capers, simmering 2–3 minutes.
• Return tilapia to the skillet and spoon sauce over the fish.
• Garnish with parsley and serve immediately.

This Tilapia Piccata is tangy, elegant, and satisfying.

It provides protein, omega-3s, and essential vitamins.

It is perfect for a gourmet dinner at home.

It turns simple tilapia into a restaurant-quality meal.

Herb-Crusted Tilapia with Roasted Asparagus

This Herb-Crusted Tilapia with Roasted Asparagus is a flavorful, nutritious dinner.

It combines tender tilapia fillets coated with fresh herbs and roasted alongside crisp asparagus.

It is high in protein, low in carbs, and perfect for a healthy dinner.

It provides essential vitamins, minerals, and omega-3 fatty acids for a balanced meal.

Ingredients:

• 4 tilapia fillets
• 2 tsp dried parsley
• 1 tsp dried thyme
• 1 tsp garlic powder
• 1 tbsp olive oil
• 1 bunch asparagus, trimmed
• Black pepper to taste

Instructions:

• Preheat oven to 400°F (200°C).
• Place tilapia on a baking sheet lined with parchment paper.
• Mix parsley, thyme, garlic powder, and black pepper; sprinkle over fillets.
• Arrange asparagus around tilapia and drizzle olive oil on everything.
• Roast for 12–15 minutes until fish flakes easily and asparagus is tender.
• Serve immediately.

This herb-crusted dinner is savory, light, and flavorful.

It provides protein, omega-3s, and vitamins for a balanced meal.

It turns simple tilapia into a healthy, gourmet dinner.

It is perfect for a satisfying weeknight or weekend meal.

Tilapia Tacos with Mango Salsa

These Tilapia Tacos with Mango Salsa are a tropical, refreshing dinner option.

They combine grilled tilapia with a sweet and tangy mango salsa for a colorful, protein-rich meal.

They are light, flavorful, and perfect for weeknight dinners or casual gatherings.

They provide lean protein, fiber, and vitamins for a balanced and nutritious meal.

Ingredients:

• 4 tilapia fillets
• 1 cup diced mango
• ¼ cup diced red onion
• 1 small jalapeño, minced
• 2 tbsp lime juice
• 4 small corn tortillas
• 2 tsp olive oil
• Black pepper to taste

Instructions:

• Heat olive oil in a skillet over medium heat and cook tilapia 3–4 minutes per side until cooked through.
• In a bowl, combine mango, red onion, jalapeño, and lime juice to make the salsa.
• Warm tortillas and place cooked tilapia on each.
• Top with mango salsa and serve immediately.

These tacos are colorful, vibrant, and flavorful.

They turn simple tilapia into a refreshing, balanced dinner.

They provide protein, fiber, and essential vitamins for a healthy meal.

They are perfect for a quick, delicious weeknight dinner.

Parmesan-Crusted Tilapia

This Parmesan-Crusted Tilapia is a crispy, flavorful dinner that feels indulgent yet healthy.

It features tilapia fillets coated with Parmesan cheese and baked to golden perfection.

It is high in protein, low in carbs, and perfect for a quick, elegant dinner.

It provides essential nutrients, calcium, and omega-3 fatty acids for a balanced meal.

Ingredients:

• 4 tilapia fillets
• ½ cup grated Parmesan cheese
• 2 tsp olive oil
• 1 tsp garlic powder
• ½ tsp black pepper
• Lemon wedges for serving

Instructions:

• Preheat oven to 400°F (200°C).
• Brush tilapia with olive oil and season with garlic powder and black pepper.
• Press Parmesan cheese onto the top of each fillet.
• Place on a baking sheet lined with parchment paper and bake for 12–15 minutes until fish is cooked and cheese is golden.
• Serve with lemon wedges.

This tilapia is crispy, cheesy, and savory.

It provides lean protein, calcium, and essential nutrients.

It turns a simple fish dinner into a gourmet experience.

It is perfect for an elegant yet easy weeknight dinner.

Tilapia with Lemon Dill Yogurt Sauce

This Tilapia with Lemon Dill Yogurt Sauce is a light, refreshing dinner.

It pairs tender tilapia fillets with a tangy yogurt-based sauce flavored with lemon and fresh dill.

It is low-calorie, high in protein, and perfect for a healthy weeknight dinner.

It provides omega-3 fatty acids, protein, and vitamins for a balanced meal.

Ingredients:

• 4 tilapia fillets
• ½ cup Greek yogurt
• 1 tbsp lemon juice
• 1 tsp olive oil
• 1 tbsp fresh dill, chopped
• ½ tsp black pepper

Instructions:

• Preheat oven to 375°F (190°C) and place tilapia on a baking sheet.
• Brush fillets lightly with olive oil and season with black pepper.
• Bake fish for 12–15 minutes until cooked through.
• In a bowl, mix Greek yogurt, lemon juice, and dill to make the sauce.
• Serve tilapia topped with yogurt-dill sauce.

This dinner is tangy, fresh, and light.

It provides lean protein, omega-3s, and essential nutrients.

It elevates simple tilapia into a flavorful, gourmet meal.

It is perfect for a healthy, satisfying weeknight dinner.

Mediterranean Tilapia with Olives and Tomatoes

This Mediterranean Tilapia with Olives and Tomatoes is a savory, vibrant dinner.

It combines tilapia with cherry tomatoes, olives, garlic, and olive oil for a Mediterranean-inspired meal.

It is flavorful, nutrient-dense, and perfect for a quick, healthy dinner.

It provides protein, healthy fats, and vitamins while keeping the meal light and satisfying.

Ingredients:

• 4 tilapia fillets
• 1 cup cherry tomatoes, halved
• ½ cup pitted olives, sliced
• 2 cloves garlic, minced
• 2 tsp olive oil
• ½ tsp black pepper
• Fresh basil for garnish

Instructions:

• Heat olive oil in a skillet over medium heat and sauté garlic for 1 minute.
• Add cherry tomatoes and olives, cooking for 3–4 minutes.
• Season tilapia with black pepper and place in the skillet with tomato-olive mixture.
• Cover and cook for 8–10 minutes until fish is cooked through.
• Garnish with fresh basil and serve immediately.

This Mediterranean tilapia is colorful, flavorful, and healthy.

It provides lean protein, healthy fats, and essential vitamins.

It turns simple fish into a gourmet dinner.

It is perfect for a light, satisfying evening meal.

---

Tilapia with Garlic Butter Sauce

This Tilapia with Garlic Butter Sauce is a rich, savory dinner perfect for fish lovers.

It features pan-seared tilapia topped with a buttery garlic sauce for a decadent yet healthy meal.

It is quick to prepare, high in protein, and full of flavor.

It provides essential vitamins, minerals, and omega-3 fatty acids for a balanced dinner.

Ingredients:

• 4 tilapia fillets
• 3 tbsp unsalted butter
• 3 cloves garlic, minced
• 1 tsp olive oil
• ½ tsp black pepper
• 1 tbsp fresh parsley, chopped

Instructions:

• Heat olive oil in a skillet over medium heat and cook tilapia 3–4 minutes per side until golden and cooked through.
• In a small pan, melt butter and sauté garlic until fragrant.
• Pour garlic butter over the tilapia and sprinkle with fresh parsley.
• Serve immediately with steamed vegetables or rice.

This dinner is rich, flavorful, and satisfying.

It provides protein, omega-3s, and essential vitamins for a healthy meal.

It elevates simple tilapia into a restaurant-quality dinner.

It is perfect for a quick, delicious weeknight or weekend meal.

Tilapia with Mango Avocado Salsa

This Tilapia with Mango Avocado Salsa is a vibrant, tropical dinner perfect for summer evenings.

It combines pan-seared tilapia with a refreshing mango and avocado salsa for a light, protein-rich meal.

It is colorful, flavorful, and packed with vitamins and healthy fats.

It provides lean protein, fiber, and essential nutrients for a balanced dinner.

Ingredients:

• 4 tilapia fillets
• 1 cup diced mango
• 1 cup diced avocado
• ¼ cup red onion, diced
• 2 tbsp lime juice
• 2 tsp olive oil
• Black pepper to taste

Instructions:

• Heat olive oil in a skillet over medium heat.
• Season tilapia with black pepper and sear for 3–4 minutes per side until cooked through.
• In a bowl, mix mango, avocado, red onion, and lime juice to make salsa.
• Serve tilapia topped with mango-avocado salsa immediately.

This dinner is tropical, refreshing, and nutrient-rich.

It provides protein, fiber, and essential vitamins for a healthy meal.

It elevates simple tilapia into a gourmet, colorful dinner.

It is perfect for a light, satisfying weeknight or weekend meal.

Tilapia with Spinach and Tomatoes

This Tilapia with Spinach and Tomatoes is a light, Mediterranean-inspired dinner.

It features tilapia fillets topped with sautéed spinach and cherry tomatoes for a nutrient-packed meal.

It is flavorful, low in calories, and high in protein.

It provides essential vitamins, antioxidants, and omega-3 fatty acids for a balanced dinner.

Ingredients:

• 4 tilapia fillets
• 2 cups fresh spinach
• 1 cup cherry tomatoes, halved
• 2 cloves garlic, minced
• 2 tsp olive oil
• ½ tsp black pepper

Instructions:

• Heat olive oil in a skillet over medium heat.
• Sauté garlic, spinach, and cherry tomatoes for 3–4 minutes until tender.
• Season tilapia with black pepper and cook 3–4 minutes per side in another skillet.
• Serve tilapia topped with sautéed spinach and tomatoes immediately.

This dinner is vibrant, healthy, and satisfying.

It provides protein, fiber, and essential vitamins in every bite.

It turns tilapia into a Mediterranean-inspired gourmet meal.

It is perfect for a light, nutritious, and delicious dinner.

Blackened Tilapia with Cauliflower Rice

This Blackened Tilapia with Cauliflower Rice is a bold, low-carb dinner option.

It features tilapia seasoned with a smoky blackened spice mix served with flavorful cauliflower rice.

It is high in protein, low in carbs, and packed with flavor.

It provides vitamins, minerals, and omega-3 fatty acids for a wholesome meal.

Ingredients:

• 4 tilapia fillets
• 2 tsp paprika
• 1 tsp cayenne pepper
• 1 tsp garlic powder
• 2 tsp olive oil
• 2 cups cauliflower rice
• Black pepper to taste

Instructions:

• Mix paprika, cayenne, garlic powder, and black pepper.
• Rub spice mixture over tilapia fillets.
• Heat olive oil in a skillet over medium heat and cook fillets 3–4 minutes per side.
• Sauté cauliflower rice in another skillet for 4–5 minutes until tender.
• Serve tilapia on a bed of cauliflower rice immediately.

This dinner is spicy, flavorful, and satisfying.

It provides protein, omega-3s, and vitamins for a healthy meal.

It turns simple tilapia into a bold, gourmet dish.

It is perfect for a quick, nutritious weeknight dinner.

Garlic Butter Tilapia with Green Beans

This Garlic Butter Tilapia with Green Beans is a rich, savory dinner.

It combines tender tilapia fillets with crisp green beans sautéed in garlic butter for a comforting meal.

It is high in protein, nutrient-dense, and ready in under 30 minutes.

It provides omega-3 fatty acids, vitamins, and fiber for a balanced dinner.

Ingredients:

• 4 tilapia fillets
• 2 cups green beans, trimmed
• 3 tbsp unsalted butter
• 2 cloves garlic, minced
• ½ tsp black pepper

Instructions:

• Melt butter in a skillet over medium heat and sauté garlic for 1 minute.
• Add green beans and cook for 4–5 minutes until tender-crisp.
• Season tilapia with black pepper and cook 3–4 minutes per side in the same skillet.
• Serve tilapia with green beans immediately.

This dinner is savory, flavorful, and satisfying.

It provides protein, fiber, and essential vitamins.

It turns tilapia into a rich, yet healthy, meal.

It is perfect for a quick, delicious weeknight dinner.

Pesto Tilapia with Roasted Vegetables

This Pesto Tilapia with Roasted Vegetables is a vibrant, flavorful dinner.

It features tilapia topped with fresh basil pesto served alongside roasted vegetables for a wholesome meal.

It is colorful, nutrient-dense, and perfect for a healthy, balanced dinner.

It provides protein, fiber, vitamins, and antioxidants for a nourishing meal.

Ingredients:

• 4 tilapia fillets
• 2 tbsp basil pesto
• 1 cup cherry tomatoes
• 1 zucchini, sliced
• 1 tsp olive oil
• ½ tsp black pepper

Instructions:

• Preheat oven to 400°F (200°C) and place cherry tomatoes and zucchini on a baking sheet.
• Drizzle vegetables with olive oil and season with black pepper.
• Roast for 15–20 minutes until tender.
• Bake or pan-sear tilapia 3–4 minutes per side.
• Top tilapia with basil pesto and serve with roasted vegetables.

This dinner is colorful, flavorful, and wholesome.

It provides protein, fiber, vitamins, and antioxidants for a balanced meal.

It turns tilapia into a gourmet, healthy dinner.

It is perfect for a satisfying weeknight or weekend meal.