Pescatarian Recipes - Tilapia Recipes

grilled tilapia, broiled tilapia, blackened tilapia recipes

Since I’m trying to follow a pescatarian diet, I’m using more and more pescatarian recipes, including lots of fish recipes. One of my go-to staples is tilapia fish. Why? A four-ounce serving of tilapia fillet contains 2.5 grams of fat and zero carbs. Tilapia calories – 100 per serving. Tilapia is a great value, too. I just bought a two-pound bag of individually-wrapped frozen tilapia fillets for around six bucks. That’s eight servings, which comes out to 75 cents per serving. Where else can you find high quality lean protein at such a bargain? The wrapped fillets are extremely convenient. I can just take out what I need for a single meal and leave the rest in the freezer. Even if you don’t plan ahead, the fillets will thaw quickly under cool running water. Another great thing about tilapia is that it’s so versatile, and you can find plenty of tilapia recipes. Today, I’m going to share a few easy recipes for tilapia with you.

cracker-fried tilapia recipe
cracker-fried tilapia recipe

Fried tilapia recipe

For tilapia recipes that use a frying method, peanut oil is the best cooking oil to use. Heat the oil to 360 degrees before adding fish.

Cracker-fried tilapia recipe

Ingredients:

1 pound tilapia fillets

All purpose flour

2 eggs

1/3 cup whole milk

2 cups finely crushed Ritz cracker crumbs

Peanut oil

Directions: Dry fish. Place flour a bag. Whisk together eggs and milk in a bowl. Place cracker crumbs in a pie plate.

Shake fish in flour, then dip in egg wash. Roll fillets in cracker crumbs. Fry coated fillets until golden brown. Drain on paper towels.

blackened tilapia recipes
blackened tilapia recipes

Blackened tilapia recipes

For blackened tilapia recipes, you’ll need a cast iron skillet. The pan has to get very hot, so cast iron works best for this purpose. If possible, find some fairly thick tilapia fillets for blackened tilapia recipes. Also, if you use frozen tilapia, it needs to be completely thawed first. The fillets also need to be dried well with paper towels before cooking.

Blackened tilapia with herbs

Ingredients:

1 pound tilapia fillets

2 tablespoons paprika

2 teaspoons Lawry’s garlic salt with parsley

1 teaspoon dried basil

1 teaspoon dried oregano

1 teaspoon ground red pepper

½ teaspoon black pepper

1 tablespoon peanut oil

Directions: Dry fish fillets. Combine herbs and spices and coat fish with the mixture. Heat peanut oil in a large iron frying pan over high heat. When pan is very hot, add fillets and cook for about two minutes per side. If tilapia fillets are thick, adjust cooking time.

Spicy blackened tilapia

Ingredients:

1 pound tilapia fillets

2 sticks melted butter, divided

1 tablespoon Lawry’s garlic salt with parsley

1 tablespoon paprika

1 teaspoon ground red pepper

1 teaspoon onion powder

1 teaspoon black pepper

1 teaspoon dried thyme

½ teaspoon cumin

1 tablespoon Louisiana hot sauce

1 tablespoon lemon juice

1 teaspoon minced garlic

Directions: Dry fish fillets well. Place half of the melted butter in a shallow dish. Combine dry seasonings.

Heat a black iron skillet until it’s white-hot. Dip a tilapia fillet in melted butter and coat with seasoning mix. Place fish in skillet and cook until partially charred. Drizzle uncooked side of fish with melted butter and turn fillet to blacken the other side. This will take about two minutes or less per side.

To remaining butter, add hot sauce, lemon juice, and minced garlic. Drizzle over cooked fillets.

How to blacken fish:

Grilled tilapia is super easy on a George Foreman grill!
Grilled tilapia is super easy on a George Foreman grill!

Grilled tilapia

For grilled tilapia recipes, I’ve found that for outdoor grilling, a fish basket works well. It keeps the tender flesh from falling apart on the grill. You can also use an indoor grill like a George Foreman, which works great!

Outdoor grilled tilapia

Ingredients:

Tilapia fillets

Lime juice

Lemon pepper

Salt

Olive oil

Directions: Rinse and dry fish. Sprinkle lightly with lime juice and rub juice into flesh. Generously add lemon pepper, along with salt. Leave fish, uncovered, in fridge for about an hour.

Heat gas or charcoal grill to medium-high heat. Oil fish basket. Brush fish fillets with olive oil and place in grilling basket. Grill fillets on both sides until flesh is white, opaque, and flaky – about three minutes per side.

For indoor grilled tilapia, you don’t need a recipe. Just coat both cooking surfaces of a George Foreman grill with cooking spray and cook tilapia fillet until brown on both sides. Sometimes I wait to add seasonings until the fish is done, then serve the fillets with cocktail sauce or yum-yum sauce. Salsa is pretty darn good with grilled tilapia, too!

Broiled tilapia recipe

Because tilapia is lean, you’ll need to add a little fat to broiled tilapia before it’s cooked. Personally, I like using olive oil or Italian dressing. You might prefer using another type of oil, or you might like to use melted butter.

Broiled tilapia with sweet peppers

Ingredients:

Tilapia fillets

Bottled Italian dressing

Thin rings or strips of sweet red bell pepper

Grated parmesan cheese

Directions: Rinse and dry fillets. Preheat broiler and place oven rack five inches from broiler unit.

Place fish fillets on a foil-lined shallow baking sheet. Brush with Italian dressing. Top each tilapia fillet with two pepper rings or several pepper strips. Broil fish until edges are brown and flesh appears milky white. If the fillets are 1/2 inch thick or less, you won't need to turn the fish. Just turn off the oven and let the fillets remain in the heat for about five minutes. Sprinkle with grated parmesan.

broiled tilapia
broiled tilapia

Another tilapia recipe:

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Comments 11 comments

Gordon Hamilton profile image

Gordon Hamilton 4 years ago from Wishaw, Lanarkshire, United Kingdom

Hi, habee

I have tried tilapia in the past and although I liked it, I could never have described it as one of my favourite types of fish. I thought it slightly bland. I never cooked it precisely in any of the ways you suggest, however, so am very much interested in trying these ideas.

Thanks for the suggestions and they are definitely ones I am keen to try.


PiaC profile image

PiaC 4 years ago from Oakland, CA

These look really wonderful! I love both Tilapia and catfish, and will have to try your blackened fish recipes!

They look very delicious.


L.L. Woodard profile image

L.L. Woodard 4 years ago from Oklahoma City

I enjoy blackened fish of any type, but have never had much success in making my own. Now that I know the secret is a cast iron skillet,I think I can do it. Thanks for the recipes and cooking tips.


livelovelaugh5 profile image

livelovelaugh5 4 years ago

Tilapia is very good and you can create many dishes with it. Have you tried cooking it and making a soup dish? Natively it's called Pangat. It's tamarind soup and very delicious.


jenubouka 4 years ago

Great and well rounded with ideas for this inexpensive fish. I am a big fan of Tilapia, it is a great platform for any kind of flavor influence one prefers, and your recipes once again are just awesome. Where the heck is that Delish button already!


DeBorrah K. Ogans profile image

DeBorrah K. Ogans 4 years ago

Habee,Wonderful! These sound like great tasty Tilapia recipes! I must try them. Thank you for sharing, Peace & Blessings!


randomcreative profile image

randomcreative 4 years ago from Milwaukee, Wisconsin

My husband and I love tilapia. I usually bake it, but I'd love to try frying it on the stove sometime. Thanks for the great recipes.


erikasreview profile image

erikasreview 4 years ago from Lancaster, CA

These are great alternatives to you typical broiled fish. I am going to give these a try! Thanks for sharing


habee profile image

habee 4 years ago from Georgia Author

Great, Gordon! Maybe you need to use some more spices and/or herbs in your tilapia recipes.


Ghaelach 3 years ago

Morning Habee.

Just browsing and came across your hub on fish.

I like fish, but being the only one that does in our house, I don't get fish that often.

When/if I get a chance I'll be trying one of your recipes.

What is the advantage of blacken fish apart from the burnt taste? I read once that eating burnt food isn't good for you, and could be linked tp cancer.

Still there are many other fish recipes without burning your food and I'll be trying one of yours.

LOL Ghaelach


habee profile image

habee 3 years ago from Georgia Author

Good morning, Ghaelach. With my "blackened" fish, I usually just make it dark brown. The searing gives some crunch, and the seasonings are great!

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