9 Easy Frozen Tilapia Recipes for Busy Weeknights
If you’ve got a package of frozen tilapia in your freezer, you’re already halfway to a delicious weeknight dinner. This versatile white fish can transform into nine different mouthwatering meals that’ll take you from basic to gourmet in under 20 minutes. Whether you’re craving something crispy, spicy, or light and fresh, these foolproof recipes will help you master the art of quick fish dinners. Let’s explore how your next tilapia dish can be both effortless and impressive.
Pan-Seared Tilapia With Lemon Butter Sauce
Pan-seared tilapia with lemon butter sauce is a quick, elegant dish that transforms frozen tilapia fillets into a restaurant-quality meal in under 30 minutes.
The bright citrus notes complement the mild fish perfectly, while the butter sauce adds richness and depth to this classic combination.
Ingredients:
- 4 frozen tilapia fillets (6 oz each), thawed
- 4 tablespoons butter, divided
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 lemon, juiced
- 1/4 cup white wine
- 1 tablespoon fresh parsley, chopped
- Salt and pepper to taste
- 1/4 teaspoon paprika
- Lemon wedges for garnish
Step 1: Pat thawed tilapia fillets dry with paper towels and season both sides with salt, pepper, and paprika.
Step 2: Heat olive oil in a large skillet over medium-high heat.
Step 3: Place tilapia fillets in the hot skillet and cook for 3-4 minutes on each side until golden brown and flaky.
Step 4: Remove fish from skillet and set aside on a warm plate.
Step 5: In the same skillet, reduce heat to medium and add 2 tablespoons butter and minced garlic.
Step 6: Add white wine and lemon juice, simmer for 2-3 minutes until slightly reduced.
Step 7: Stir in remaining butter and parsley until sauce is smooth and slightly thickened.
Step 8: Return fish to skillet, spoon sauce over fillets, and serve immediately with lemon wedges.
Nutrition Value (Per Serving):
- Calories: 320
- Protein: 34g
- Fat: 18g
- Carbohydrates: 2g
- Cholesterol: 85mg
- Sodium: 280mg
- Iron: 1.2mg
- Calcium: 15mg
Crispy Parmesan-Crusted Tilapia
Crispy Parmesan-crusted tilapia transforms ordinary frozen fish fillets into a restaurant-quality meal with a golden, crunchy coating.
This easy 30-minute recipe combines the mild flavor of tilapia with savory Parmesan cheese and Italian seasonings for a delicious weeknight dinner option.
Ingredients:
- 4 frozen tilapia fillets (6 oz each), thawed
- 1 cup grated Parmesan cheese
- 1 cup Italian-seasoned breadcrumbs
- 1 teaspoon garlic powder
- 1 teaspoon dried Italian herbs
- 1/2 teaspoon black pepper
- 2 large eggs, beaten
- 2 tablespoons olive oil
- Salt to taste
- Lemon wedges for serving
Step 1: Pat thawed tilapia fillets dry with paper towels and season with salt.
Step 2: Mix Parmesan cheese, breadcrumbs, garlic powder, Italian herbs, and black pepper in a shallow dish.
Step 3: Place beaten eggs in a separate shallow dish.
Step 4: Dip each fillet in egg mixture, then coat thoroughly with the Parmesan-breadcrumb mixture.
Step 5: Heat olive oil in a large skillet over medium-high heat.
Step 6: Cook fillets for 3-4 minutes per side until golden brown and fish flakes easily with a fork.
Step 7: Transfer to a paper towel-lined plate to drain excess oil.
Step 8: Serve immediately with lemon wedges.
Nutrition Value (Per Serving):
- Calories: 320
- Protein: 34g
- Fat: 15g
- Carbohydrates: 12g
- Fiber: 1g
- Sodium: 580mg
- Cholesterol: 135mg
- Iron: 2mg
- Calcium: 250mg
Blackened Cajun Tilapia
Blackened Cajun Tilapia brings the vibrant flavors of Louisiana to your frozen fish fillets. This spicy, flavorful dish transforms basic tilapia into a restaurant-worthy meal in just minutes, featuring a bold blend of Cajun seasonings that create a deliciously crispy crust while keeping the fish tender and moist inside.
Ingredients:
- 4 frozen tilapia fillets (6 oz each), thawed
- 2 tablespoons paprika
- 1 tablespoon dried oregano
- 1 tablespoon dried thyme
- 1 teaspoon cayenne pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon black pepper
- 1 teaspoon salt
- 2 tablespoons olive oil
- 1 lemon, cut into wedges
Step 1: Pat thawed tilapia fillets dry with paper towels.
Step 2: Mix all dry seasonings in a shallow dish.
Step 3: Coat each fillet generously with the Cajun seasoning mixture.
Step 4: Heat olive oil in a large cast-iron skillet over medium-high heat.
Step 5: Place fillets in the hot skillet and cook for 3-4 minutes per side.
Step 6: Fish should be blackened on the outside and flake easily with a fork.
Step 7: Serve immediately with lemon wedges.
Nutrition Value (Per Serving):
- Calories: 180
- Protein: 28g
- Fat: 7g
- Carbohydrates: 2g
- Fiber: 1g
- Sodium: 680mg
- Cholesterol: 55mg
- Iron: 2mg
Mediterranean Herb-Baked Tilapia
Mediterranean Herb-Baked Tilapia is a light and flavorful dish that combines the delicate taste of tilapia with classic Mediterranean herbs and seasonings. This quick and easy recipe takes just 25 minutes to prepare and yields perfectly tender fish with a herbaceous crust.
Ingredients:
- 4 frozen tilapia fillets (6 oz each), thawed
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 4 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- ½ teaspoon paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ cup fresh parsley, chopped
- Lemon wedges for serving
Step 1: Preheat oven to 400°F (200°C) and pat dry thawed tilapia fillets with paper towels.
Step 2: In a small bowl, mix olive oil, lemon juice, minced garlic, oregano, basil, thyme, paprika, salt, and pepper.
Step 3: Place tilapia fillets in a baking dish and brush both sides with the herb mixture.
Step 4: Bake for 12-15 minutes, or until fish flakes easily with a fork.
Step 5: Sprinkle fresh parsley over the fish and serve immediately with lemon wedges.
Nutrition Value (Per Serving):
- Calories: 240
- Protein: 35g
- Fat: 11g
- Carbohydrates: 2g
- Fiber: 1g
- Sodium: 380mg
- Cholesterol: 85mg
Garlic Butter Tilapia Skillet
Garlic Butter Tilapia Skillet is a quick and delicious weeknight dinner option that combines the mild flavor of tilapia with rich garlic butter sauce. This 20-minute recipe yields perfectly cooked fish with a golden-brown exterior and tender, flaky interior.
Ingredients:
- 4 frozen tilapia fillets, thawed
- 6 tablespoons butter
- 4 cloves garlic, minced
- 1 teaspoon Italian seasoning
- 1/2 teaspoon paprika
- Salt and black pepper to taste
- 2 tablespoons fresh parsley, chopped
- 1 lemon, cut into wedges
- 2 tablespoons olive oil
Step 1: Pat tilapia fillets dry with paper towels and season both sides with salt, pepper, and paprika.
Step 2: Heat olive oil in a large skillet over medium-high heat.
Step 3: Place tilapia fillets in the hot skillet and cook for 3-4 minutes on each side until golden brown.
Step 4: Remove fish from skillet and set aside.
Step 5: In the same skillet, melt butter over medium heat. Add minced garlic and Italian seasoning, cooking for 1 minute until fragrant.
Step 6: Return fish to the skillet and spoon the garlic butter sauce over the fillets.
Step 7: Cook for an additional 2 minutes until fish is heated through.
Step 8: Garnish with fresh parsley and serve with lemon wedges.
Nutrition Value (Per Serving):
- Calories: 320
- Protein: 28g
- Fat: 22g
- Carbohydrates: 2g
- Fiber: 0.5g
- Sodium: 380mg
- Cholesterol: 85mg
Asian-Style Honey Ginger Tilapia
This Asian-inspired honey ginger tilapia combines sweet and savory flavors with a perfect balance of honey, soy sauce, and fresh ginger.
The dish takes only 20 minutes to prepare and serves 4 people, making it an ideal weeknight dinner option that’s both healthy and delicious.
Ingredients:
- 4 frozen tilapia fillets (6 oz each), thawed
- 1/4 cup honey
- 3 tablespoons soy sauce
- 2 tablespoons minced fresh ginger
- 3 cloves garlic, minced
- 2 tablespoons vegetable oil
- 2 green onions, sliced
- 1 tablespoon sesame seeds
- 1/4 teaspoon black pepper
- Salt to taste
Step 1: Pat dry thawed tilapia fillets with paper towels and season with salt and pepper.
Step 2: In a bowl, whisk together honey, soy sauce, minced ginger, and garlic.
Step 3: Heat vegetable oil in a large skillet over medium-high heat.
Step 4: Place tilapia fillets in the skillet and cook for 3-4 minutes on each side until golden brown.
Step 5: Pour the honey-ginger sauce over the fish and cook for additional 2 minutes, occasionally basting the fillets with the sauce.
Step 6: Transfer to serving plates and garnish with sliced green onions and sesame seeds.
Nutrition Value (Per Serving):
- Calories: 290
- Protein: 32g
- Fat: 9g
- Carbohydrates: 21g
- Fiber: 0.5g
- Sugar: 19g
- Sodium: 720mg
- Cholesterol: 85mg
Sheet Pan Lemon Herb Tilapia
Sheet Pan Lemon Herb Tilapia is a light, flavorful dish that comes together quickly on a single pan. This Mediterranean-inspired recipe combines the delicate taste of tilapia with bright lemon and aromatic herbs, perfect for a healthy weeknight dinner.
Ingredients:
- 4 frozen tilapia fillets (6 oz each), thawed
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 lemon, thinly sliced
- 1 tablespoon fresh parsley, chopped
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 pound asparagus or mixed vegetables
- 1 tablespoon butter, melted
Step 1: Preheat oven to 400°F (200°C). Line a large sheet pan with parchment paper.
Step 2: Pat tilapia fillets dry with paper towels.
Step 3: Mix olive oil, minced garlic, oregano, thyme, salt, and pepper in a small bowl.
Step 4: Place tilapia fillets on the prepared sheet pan and brush with herb mixture.
Step 5: Arrange lemon slices and vegetables around the fish.
Step 6: Drizzle vegetables with melted butter and season with salt and pepper.
Step 7: Bake for 12-15 minutes or until fish flakes easily with a fork.
Step 8: Garnish with fresh parsley before serving.
Nutrition Value (Per Serving):
- Calories: 240
- Protein: 35g
- Fat: 10g
- Carbohydrates: 4g
- Fiber: 2g
- Sodium: 380mg
- Cholesterol: 85mg
- Iron: 2mg
Southwest Taco-Seasoned Tilapia
Southwest Taco-Seasoned Tilapia transforms plain frozen tilapia fillets into a zesty, Mexican-inspired dish perfect for tacos, bowls, or as a standalone entrée.
This quick and easy recipe takes about 20 minutes to prepare and serves 4 people.
Ingredients:
- 4 frozen tilapia fillets (6 oz each), thawed
- 2 tablespoons olive oil
- 2 tablespoons taco seasoning
- 1 lime, juiced
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- Optional garnish: cilantro, lime wedges
Step 1: Pat thawed tilapia fillets dry with paper towels.
Step 2: Mix taco seasoning, garlic powder, salt, and pepper in a small bowl.
Step 3: Rub both sides of each fillet with the seasoning mixture.
Step 4: Heat olive oil in a large skillet over medium-high heat.
Step 5: Place seasoned fillets in the hot skillet and cook for 3-4 minutes on each side until golden brown and fish flakes easily.
Step 6: Squeeze fresh lime juice over the cooked fish.
Step 7: Garnish with cilantro and serve with lime wedges if desired.
Nutrition Value (Per Serving):
- Calories: 180
- Protein: 28g
- Fat: 7g
- Carbohydrates: 2g
- Fiber: 0.5g
- Sodium: 380mg
- Cholesterol: 85mg
- Iron: 1.2mg
Citrus-Glazed Tilapia With Fresh Herbs
Citrus-glazed tilapia brings a bright, invigorating twist to this mild white fish. The combination of citrus juices, honey, and fresh herbs creates a perfect balance of sweet and tangy flavors while keeping the fish moist and tender during cooking.
Ingredients:
- 4 frozen tilapia fillets (6 oz each), thawed
- 2 oranges, juiced
- 1 lemon, juiced
- 2 tablespoons honey
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh thyme
- Salt and pepper to taste
- 1 tablespoon butter
Step 1: Pat thawed tilapia fillets dry with paper towels and season both sides with salt and pepper.
Step 2: In a bowl, whisk together orange juice, lemon juice, honey, and minced garlic.
Step 3: Heat olive oil in a large skillet over medium-high heat.
Step 4: Place tilapia fillets in the skillet and cook for 3-4 minutes on each side.
Step 5: Pour the citrus mixture over the fish and add butter.
Step 6: Reduce heat to medium-low and let simmer for 2-3 minutes until sauce thickens slightly.
Step 7: Sprinkle fresh parsley and thyme over the fish.
Step 8: Serve hot with additional sauce spooned over the top.
Nutrition Value (Per Serving):
- Calories: 240
- Protein: 35g
- Fat: 9g
- Carbohydrates: 12g
- Fiber: 1g
- Sugar: 10g
- Sodium: 125mg
- Iron: 2mg
Final Thoughts
Ready to transform your weeknight dinners from stressful to sensational? These nine frozen tilapia recipes prove that you don’t need hours in the kitchen to create delicious, healthy meals. From zesty lemon butter to spicy Cajun flavors, you’ll find options to satisfy every palate. Keep these recipes handy, and you’ll never have to wonder what’s for dinner when time is tight.
