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Easy Tilapia Fish Recipes for Busy Moms and Dads

Updated on September 25, 2012

Where Tilapia comes from

Tilapia’s unassuming flavor is one of the reasons that this versatile white fish is so popular. With over 100 species of tilapia, its long history of breeding has now brought this member of the cichlid family from the waters of Africa into fresh water farming ranking it fifth in the world of fish produced through fish farming.

Taiwan is one of the main sources of the tilapia market in the United States providing approximately 50% of the bland flavored fish to U.S. restaurants and fish markets. China, Egypt and South American countries, such as Honduras, are also leading tilapia markets, exporting the warm water fish to the U.S. and other countries.

Health Benefits

The health benefits of adding fish to one’s diet has been recommended by the American Heart Association for decades. Fish provide omega-3 fish oil which helps to lower cholesterol resulting in early prevention of heart diseases such as atherosclerosis, or hardening of the arteries. Placque formed on the inside of the vessel carrying the blood creates a narrow passage way which creates pressure as the heart attempts to keep the blood flowing. Clear arteries can enhance healthier blood pressure measurements. Additionally, the fish oil has an anti-inflammatory response for those suffering from arthritis.

The controversy with consuming farmed tilapia versus wild tilapia is that the farmed fish are being fed soy and corn which decreases the effects of the total omega-3 fish oil. Comparatively, fish that live off of plants and that grow at a slower, natural rate have higher levels of fish oil.

Regardless of whether you choose to eat tilapia or use another white fish source, here are two healthy, low calorie and easy recipes to enjoy.

Thai Tilapia Recipe

Curry paste combined with lime juice are the main ingredients of this fish recipe.


Four tilapia fillets, approximately 4 oz each

1 T of red curry paste (may use more for a spicier flavor)

¼ cup lime juice-fresh or bottled

To Make:

Preheat oven to 350 degrees

Spray a casserole dish with nonstick cooking spray

Place the tilapia in a single layer in the casserole dish

Mix the curry paste thoroughly with the lime juice

Pour the sauce over the fish

Bake in the oven for 20 minutes or until the fish flakes and is cooked through.

Makes 4 adult servings

Thai Tilapia Recipe

Click thumbnail to view full-size
Thai Tilapia RecipeFinished ProductTilapia Simple Ingredients: Lime juice and red curry pasteSauce: lime juice and curry paste
Thai Tilapia Recipe
Thai Tilapia Recipe | Source
Finished Product
Finished Product | Source
Tilapia | Source
Simple Ingredients: Lime juice and red curry paste
Simple Ingredients: Lime juice and red curry paste | Source
Sauce: lime juice and curry paste
Sauce: lime juice and curry paste | Source

Tilapia Fish Soft Tacos


4 (4 oz) tilapia

8 soft tortilla shells

1 cup salsa-from the store or use your favorite salsa recipe

1 Cup shredded cheddar or Monterey Jack cheese

Chopped black olives

Chopped onions (optional)

Lime juice-approximately ¼ cup

To make:

Heat the oven to 350 degrees

Spray a casserole dish with nonstick cooking spray

Pour lime juice over the tilapia to keep it moist as it cooks

Cook the tilapia for approximately 20-30 minutes until it flakes easily

Shred the tilapia with a fork

Warm the tortilla shells before serving

Place the tilapia, salsa, cheese, onions, and black olives in each tortilla shell



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    • Denise Handlon profile imageAUTHOR

      Denise Handlon 

      8 years ago from North Carolina

      Well, I must say that the photo is not too lovely. I tried to take a more appealing photo but it just did not come out right.

      I love fish and I hope that you try cooking this one for your husband and if so;et me know if you like it or not so much... Thanks. :)

    • dipsmi profile image


      8 years ago from Plymouth, Minnisota

      i am not much of a fish eater but have to cook it the fish lover husband. The thai tilapia recipe looks very convincing. Maybe this weekend I will have to go to the fish market to try out your tilapia recipe!!!

    • Denise Handlon profile imageAUTHOR

      Denise Handlon 

      8 years ago from North Carolina

      Tilapia is a good fish to use - it is so versatile. Enjoy your tacos! Thanks for reading and commenting.

    • oceansnsunsets profile image


      8 years ago from The Midwest, USA

      Hello Denise, I want to have more fish in the house for meals in the future. We all love it, and tilapia included, so why don't we cook it more? That is a good question!

      I look forward to trying the fish taco recipe, we love those around here! Voted up and interesting and useful.

    • Denise Handlon profile imageAUTHOR

      Denise Handlon 

      8 years ago from North Carolina

      Hi sg-thanks for reading and commenting. Yes, the curry paste gives it a bit of a 'bite' and the lime juice the tang. It's a wonderful combination. I plan on trying carnelian's recipe for tilapia as well.

    • sgbrown profile image

      Sheila Brown 

      8 years ago from Southern Oklahoma

      I have never tried curry paste, sounds like I am missing out. I will have to try this very soon! Thank you for sharing your recipe! I checked out your daughter's hub also, beautiful! Have a wonderful day! :)

    • Denise Handlon profile imageAUTHOR

      Denise Handlon 

      8 years ago from North Carolina

      That's amazing. You must be a great parent, haha Boy, those kids grow up fast don't they! :)

    • davenmidtown profile image

      David Stillwell 

      8 years ago from Sacramento, California

      You are quite welcome for the votes... fish tank is medium sized...55 gallons, talapia is about 8 inches long...I have had him since he was about 1.5 inches long... six years now.

    • Denise Handlon profile imageAUTHOR

      Denise Handlon 

      8 years ago from North Carolina

      Daven-LOL your fish tank must be pretty large! Thanks for dropping by and sharing a great idea to replace the tilapia, should someone need to substitute. thanks for the votes. :)

    • davenmidtown profile image

      David Stillwell 

      8 years ago from Sacramento, California

      Great hub! I grew up in a fishing family so fish I love...I have a tapioca in my fish tank... since I have kept Talapia as pets... I think I will stick to snapper. Voted up and awesome!

    • Denise Handlon profile imageAUTHOR

      Denise Handlon 

      8 years ago from North Carolina

      Cara-thanks for reading even though that curry just seems to put you off! LOL Love you.

      Hi Dexter-please let me know if you actually do try this recipe and what you think/how it turns out. Thanks for reading.

      Stephanie-I'm glad you have a freezer full of fish-great source of protein, which I forgot to add to the hub, :(, but let me know if you try it. Good luck and good eating.

    • Stephanie Henkel profile image

      Stephanie Henkel 

      8 years ago from USA

      Your recipe for tilapia with red curry paste looks delicious! I'm thinking of trying it with some of the fish that we have left in the freezer. (Bill had a good fishing season last fall!) Thanks and voted up!

    • Dexter Yarbrough profile image

      Dexter Yarbrough 

      8 years ago from United States

      Hi Denise! This is a great idea for dinner tonight! Thanks and voted up!

    • cardelean profile image


      8 years ago from Michigan

      Great recipes! Not a fan of curry but I'll definitely be trying the fish tacos. Thanks for the great ideas.

    • Denise Handlon profile imageAUTHOR

      Denise Handlon 

      8 years ago from North Carolina

      Haha, Frank-you're funny! Don't wait for the summer-try it now. It's easy and uses just a couple of ingredients, along with the fish, of course. Nice to see you. :)

    • Frank Atanacio profile image

      Frank Atanacio 

      8 years ago from Shelton

      I can do this.. a book mark recipe for early summer cooking yeah? LOL thanks for the share Frank

    • Denise Handlon profile imageAUTHOR

      Denise Handlon 

      8 years ago from North Carolina

      Hi iruvanti-I love red curry paste too, and any Thai food. I'll tell you, this was the EASIEST recipe ever and so tasty! thanks for reading-

      Hi LL Woodard-Thanks! for the vote and the share-appreciate it. I had to laugh about the fish stick comment. I grew up on frozen fish stix on Fridays (the Catholic no meat day) and just recently mentioned buying some for my young grandkids while visiting them. My daughter let me know that she has NEVER served them to her kids, LOL It's just as well I suppose-fresh and unbreaded is better. I hope your family enjoys the dishes-especially the taco one, if they are Mexican food lovers.

    • L.L. Woodard profile image

      L.L. Woodard 

      8 years ago from Oklahoma City

      Tilapia is such a great fish, especially to introduce kids to something other than fish sticks. As you mentioned, it is a mild-tasting fish.

      Thanks for sharing this recipes.

      Voted up and SHARED.

    • iruvanti profile image


      8 years ago from U.S.A

      I love red curry paste. I'm sure this recipe will be great.


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