Easy and Delicious Grilled Tilapia Recipe
Grilled tilapia is not only delicious but also packed with protein and nutrients. It’s a great alternative to heavier meats and pairs well with fresh vegetables, rice, or even a light salad. Plus, grilling brings out a smoky, slightly crispy texture that makes every bite irresistible!
Equipment
- Grill or Grill Pan
- Tongs or a spatula
- Mixing Bowl
- Basting Brush (Optional)
- Cutting Board and Knife
- Aluminum Foil (Optional)
Ingredients
For the Tilapia:
- 4 tilapia fillets
- 2 tablespoons olive oil
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon cayenne pepper optional, for spice
- Juice of 1 lemon
- 1 tablespoon fresh parsley chopped, for garnish
For the Side (Optional): Grilled Vegetables
- 1 zucchini sliced
- 1 red bell pepper sliced
- ½ red onion sliced
- 1 tablespoon olive oil
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon Italian seasoning
Instructions
Step 1: Prepare the Tilapia
- Rinse the tilapia fillets under cold water and pat them dry with a paper towel.
- In a small bowl, mix the olive oil, salt, black pepper, garlic powder, paprika, and cayenne pepper.
- Rub the seasoning mixture all over the fillets, making sure they are well-coated. Squeeze fresh lemon juice over the top for extra flavor.
Step 2: Preheat the Grill
- Heat your grill to medium-high (about 375–400°F). If using a grill pan, heat it over medium heat.
- Lightly oil the grill grates or pan to prevent sticking.
Step 3: Grill the Tilapia
- Place the fillets directly on the grill grates or on aluminum foil.
- Grill for about 3–4 minutes per side until the fish turns opaque and easily flakes with a fork. Avoid overcooking, as tilapia can dry out quickly.
- If cooking vegetables, toss them with olive oil, salt, and seasoning, then grill them alongside the fish for 5–7 minutes, flipping halfway through.
Step 4: Serve and Enjoy
- Remove the tilapia from the grill and sprinkle with fresh chopped parsley.
- Serve hot with grilled vegetables, a side of rice, or a fresh salad. Add extra lemon wedges for a zesty touch!
Notes
Nutritional Value (Per Serving, Approximate):
- Calories: 180–200 kcal
- Protein: 35g
- Fat: 6g
- Carbohydrates: 1–2g
- Sodium: 500–600mg
- Omega-3s
The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist’s advice.