3 tasty ways to cook tilapia

Tilapia is a simply delicious, freshwater fish with a slightly sweet taste. Pairing well with herbs and spices, it’s rich in protein and not as 'fishy' tasting as other species. Incredibly versatile, tilapia can be cooked in a multitude of ways. Read on to discover three recipes for this tasty fish.

What is tilapia?

Mainly found in freshwater, tilapia is a mild-tasting white fish that provides an excellent source of protein and omega-3 fatty acids, required for a balanced diet. Native to Africa and the Middle East, tilapia can now be found all over the world but is often spotlighted in African cuisine. If you’re interested in learning more about white fish, along with other alternatives to tilapia and how to cook them, read our helpful article here. 

How to cook tilapia?

Tilapia can be cooked whole if freshly caught, but they’re typically found available to purchase as fillets removed from the bone. Provided it's prepared correctly tilapia can also be consumed raw, but be sure to ask at the fish counter for advice on food safety and preparation. It’s commonly substituted for red snapper in sushi recipes for variety and is frequently the highlight of baked fish and grilled dishes. Here are a few of our favourite recipes for cooking tilapia fillets.

Baked tilapia

Ingredients

Tilapia fillets: 4

Butter, melted: 3 tbsp/1.5oz

Lemon juice: 3 tbsp/1.5oz

Salt: pinch

Capers, drained: 2 tbsp/1 oz

Dried oregano: ½ tsp/0.1oz

Paprika: ½ tsp/0.1oz

How to make an easy baked tilapia 

Preheat the oven to gas 7, 220°C, fan 200°C (428/392°F). Then place the tilapia into a baking dish. Combine the butter, lemon juice and salt and pour over the fillets. Sprinkle the capers, oregano and paprika over the top. Bake the tilapia uncovered for 10-15 minutes. When the fish is flaking easily with a fork then it’s ready to be removed from the oven. Serve immediately with a side plate of asparagus and rice.

Fried tilapia

Ingredients 

All-purpose flour: 110g/4 oz

Garlic powder: 1 tsp/0.2oz

Onion powder: 1 tsp/0.2oz

Chilli powder: 1 tsp/0.2oz

Salt and ground black pepper: to taste

Tilapia fillets: 4

Vegetable oil: 2 tbsp/1oz

Coriander: for garnish

Lime, wedges: 4

How to make our favourite fried tilapia

Combine the flour, garlic powder, onion powder and chilli powder in a bowl. Add salt and ground black pepper to taste. Whisk together. Dip each of the fillets into the flour and then shake off any excess. Place onto a clean plate ahead of cooking. Heat up the vegetable oil in a wide base frying pan. Add fillets in pairs and cook for 3 minutes on each side until the crust is golden. Serve hot with a sprinkle of coriander on top and a lime wedge on the side for seasoning.

Grilled tilapia

Ingredients

Olive oil: 80ml/2.8 oz

Salt and pepper: to taste

Ground cumin: 1 tsp/0.2 oz

Paprika: 1 tsp/0.2oz

Garlic powder: 1 tsp/0.2oz

Tilapia fillets: 4

How to make grilled tilapia as an ideal BBQ meat alternative

Combine the olive oil, salt and pepper, cumin, paprika and garlic powder in a small bowl. Then brush each side of the fillets with the seasoning using a pastry brush. Cover and refrigerate for around 1 hour. Preheat your grill to high and lightly oil. Pour a small amount of oil onto a large piece of foil, transfer the marinated tilapia onto the foil and place onto the grill. Cook for 4-5 minutes on each side and then serve straight away. A brilliant BBQ addition for an elevated grilling experience, dish up with a fresh salad or make the star of the show in a fish burger.

If you prefer your fish whole, take a look at this whole grilled tilapia recipe from chef Zoe Adjonyoh’s debut cookbook, Ghana Kitchen. A traditional Ghanaian-style recipe, Zoe shows you how to prepare this delicious fish whole, with a spicy kick, step-by-step.