10 Easy Frozen Tilapia Recipes You’ll Actually Make on a Weeknight

Okay, real talk. Tilapia gets a bad reputation, and I honestly don’t get why.

It’s affordable, it thaws fast, and it takes on whatever flavor you throw at it. I keep a bag in my freezer at all times because dinner can go from frozen fish to the table in under 30 minutes.

These 10 recipes are the ones I keep coming back to. Simple ingredients, big flavor, no stress.

1. Lemon Garlic Baked Tilapia

Ingredients

• 4 tilapia fillets (thawed)
• 3 tablespoons butter, melted
• 4 cloves garlic, minced
• 2 tablespoons fresh lemon juice
• 1 teaspoon lemon zest
• 1 teaspoon paprika
• 1/2 teaspoon dried oregano
• Salt and black pepper to taste
• Fresh parsley for garnish

Instructions

Step 1: Preheat your oven to 400 degrees F and line a baking dish with foil or parchment paper.

Go ahead and pat your tilapia fillets dry with a paper towel before placing them in the dish. This little move makes a bigger difference than you’d think. Dry fish seasons better and cooks more evenly. Don’t skip it.

Step 2: Mix the melted butter, minced garlic, lemon juice, and lemon zest together in a small bowl.

Smells amazing already, right? Pour that garlic butter mixture all over the fillets and make sure every inch gets coated. Use the back of a spoon to spread it around if you need to. Don’t be shy with it.

Step 3: Sprinkle the paprika, oregano, salt, and pepper evenly over the top of each fillet.

This is where the flavor really builds. The paprika gives it this gorgeous golden color once it bakes. Too much seasoning? Honestly, that’s not really a thing here. Season with confidence.

Step 4: Slide the dish into the oven and bake for 15 to 18 minutes until the fish flakes easily with a fork.

You’ll know it’s done when it goes from translucent to opaque all the way through. Quick check: press gently in the thickest part with a fork. If it flakes apart, you’re done. Finish with fresh parsley and an extra squeeze of lemon.

2. Cajun Blackened Tilapia

Ingredients

• 4 tilapia fillets (thawed)
• 2 tablespoons smoked paprika
• 1 teaspoon cayenne pepper
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt
• 2 tablespoons butter or oil
• Lemon wedges for serving

Instructions

Step 1: Mix all the dry spices together in a small bowl to make your blackening rub.

This is my favorite part of this whole recipe. You get to play with heat levels here. Love it spicy? Add more cayenne. Want it mild? Dial it back to half a teaspoon. Make it yours. The blend should smell smoky and bold before it ever touches the fish.

Step 2: Press each tilapia fillet firmly into the spice rub on both sides, coating every part of the fish.

Don’t be gentle about it. Press and pat so the spices actually stick. I learned this the hard way when I first made blackened fish and half the seasoning fell off in the pan. Not the vibe. A good coat means a good crust.

Step 3: Heat butter or oil in a cast iron skillet over high heat until it just starts to smoke.

Pause here. High heat is the key to blackening. If your pan isn’t hot enough, you’ll end up with steamed fish instead of that dark, crusty coating everyone loves. Cast iron works best but any heavy pan will do.

Step 4: Cook the fillets for 3 to 4 minutes per side without moving them.

I burned this once by poking at it too early. Trust the process. Let the crust form before you flip. You’ll see the sides turn opaque about halfway up the fillet, that’s your flip signal. Serve immediately with lemon wedges over rice.

3. Parmesan Crusted Tilapia

Ingredients

• 4 tilapia fillets (thawed)
• 1/2 cup grated Parmesan cheese
• 1/2 cup panko breadcrumbs
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt
• 2 tablespoons melted butter
• 1 egg, beaten

Instructions

Step 1: Preheat your oven to 425 degrees F and line a baking sheet with parchment paper.

That high oven temp is what gives you that golden, crispy crust without frying anything. Set your oven now so it’s fully preheated when you’re ready. A cold oven ruins the crunch, so give it the full 10 minutes to heat up properly.

Step 2: Combine the Parmesan, panko, parsley, garlic powder, onion powder, salt, and pepper in a shallow bowl and stir together.

Okay, now the fun part. The panko is doing the heavy lifting on texture here. Regular breadcrumbs work in a pinch but panko gives you that restaurant quality crunch. Mix it until the parsley is evenly spread throughout. Smells cheesy and good already.

Step 3: Dip each fillet into the beaten egg first, then press firmly into the Parmesan panko mixture on one side only.

One side only is intentional here. The bottom bakes on the pan and gets its own crust from the heat below. The top gets the cheesy coating. Press it in firmly so nothing falls off. Wondering if you can skip the egg? You can use mayo instead, works amazingly.

Step 4: Place the fillets crust side up on the baking sheet and drizzle melted butter over the tops.

That butter drizzle is everything. It helps the crust go golden and adds richness you can’t get any other way. Bake for 12 to 15 minutes until the crust is deep golden brown and the fish flakes cleanly. It doesn’t have to look perfect. It just has to taste incredible.

4. Honey Mustard Tilapia

Ingredients

• 4 tilapia fillets (thawed)
• 3 tablespoons Dijon mustard
• 2 tablespoons honey
• 1 tablespoon olive oil
• 1 teaspoon apple cider vinegar
• 1/2 teaspoon garlic powder
• 1/4 teaspoon smoked paprika
• Salt and pepper to taste

Instructions

Step 1: Preheat your oven to 400 degrees F and prep a foil lined baking dish.

While that heats up, mix the Dijon, honey, olive oil, apple cider vinegar, garlic powder, and paprika together in a bowl. Whisk until it’s smooth and glossy. Taste it right now. It should hit sweet, tangy, and a little savory all at once. If it needs more honey, add it.

Step 2: Season the tilapia fillets with salt and pepper on both sides, then place them in the prepared dish.

Honestly this step takes about 30 seconds. Salt and pepper first before the sauce goes on. It seasons the fish itself, not just the glaze on top. You’d be surprised how much difference that layer makes in the final flavor.

Step 3: Spoon the honey mustard glaze generously over each fillet, coating the tops completely.

Don’t hold back here. Pile it on. The glaze caramelizes in the oven and creates this sticky, slightly sweet coating that is genuinely one of my favorite things. Looks like a lot right now but it reduces down perfectly.

Step 4: Bake for 15 to 18 minutes until the glaze is caramelized and the fish flakes easily.

Not sure when it’s done? Look for the glaze to darken slightly and bubble at the edges. The fish should look opaque all the way through. Serve this one over roasted vegetables or a simple green salad. Better than any honey mustard dish I’ve ordered at a restaurant, seriously.

5. Mediterranean Tilapia with Tomatoes and Olives

Ingredients

• 4 tilapia fillets (thawed)
• 1 can (15 oz) cannellini beans, drained
• 1 medium zucchini, sliced into half moons
• 1 cup cherry tomatoes
• 1/3 cup Kalamata olives, pitted
• 3 tablespoons olive oil
• 4 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley for topping

Instructions

Step 1: Preheat your oven to 400 degrees F and grab a large baking dish or roasting pan.

Toss the cannellini beans, zucchini, cherry tomatoes, and olives into the dish. Drizzle with two tablespoons of the olive oil, sprinkle with garlic, oregano, thyme, salt, and pepper, and toss everything together. This base is basically a whole Mediterranean side dish on its own.

Step 2: Nestle the tilapia fillets right on top of the vegetable and bean mixture.

Press them down gently so they make contact with the veggies underneath. This is where it gets good because the fish steams a little from the moisture in the tomatoes and beans while also roasting from the top. Drizzle the last tablespoon of olive oil over the fish.

Step 3: Season the tops of the fillets with a little extra salt, pepper, and oregano.

Quick check: make sure the fillets aren’t overlapping. Give them space so everything cooks evenly. If the pan looks crowded, use a bigger one. Crowded pans steam instead of roast and nobody wants that.

Step 4: Roast everything together for 20 to 25 minutes until the fish is done and the tomatoes have burst and gotten jammy.

Those burst tomatoes create this incredible sauce that soaks into the beans. Finish with a generous handful of fresh parsley. Serve it straight from the pan with some crusty bread to soak everything up. I make this every Sunday when I want something that feels fancy but takes zero effort.

6. Air Fryer Crispy Tilapia

Ingredients

• 4 tilapia fillets (thawed or frozen)
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon cumin
• 1/2 teaspoon onion powder
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt
• Fresh tomatoes and lemon wedges for serving

Instructions

Step 1: Pat the tilapia fillets dry and rub them all over with olive oil.

This is the most important step for getting that crispy skin in the air fryer. No oil means no crisp. Rub it in like you mean it, every surface including the sides. Using frozen fillets? Thaw them first for about 15 minutes in cold water or they won’t crisp up properly.

Step 2: Mix all the spices together and coat both sides of each oiled fillet generously.

The combination of smoked paprika and cumin here is so good. It gives the fish this almost smoky, earthy depth that tastes way more complex than the ingredient list suggests. Press the spices in firmly so they form a crust.

Step 3: Preheat your air fryer to 400 degrees F for about 3 minutes, then place the fillets in the basket in a single layer.

Do not stack them. Single layer only. I know it’s tempting to cram it all in but you’ll get soft fish instead of crispy and that defeats the whole purpose. Cook in batches if you need to. Worth the extra few minutes.

Step 4: Air fry for 10 to 12 minutes, flipping once halfway through.

You’re looking for that deeply golden exterior and fish that flakes apart when you press it. Whole fish works great here too. Serve with fresh sliced tomatoes and lemon wedges. This method honestly gives you better texture than pan frying without all the oil splatter. So easy.

7. Teriyaki Glazed Tilapia

Ingredients

• 4 tilapia fillets (thawed)
• 1/3 cup soy sauce
• 3 tablespoons honey
• 1 tablespoon sesame oil
• 1 tablespoon rice vinegar
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 1 tablespoon cornstarch
• 2 tablespoons water
• Sesame seeds and green onions for garnish
• Steamed rice and green beans for serving

Instructions

Step 1: Whisk together the soy sauce, honey, sesame oil, rice vinegar, garlic, and ginger in a small saucepan over medium heat.

Stir it as it heats up and let it come to a gentle simmer. The smell right now is absolutely incredible, that sweet and savory combo is going to make your whole kitchen smell like a good restaurant. Mix the cornstarch with water separately and stir it into the sauce to thicken it slightly.

Step 2: Cook the sauce for 2 to 3 minutes until it thickens just enough to coat a spoon.

Not sure when it’s thick enough? Dip a spoon in and run your finger across the back. If the line holds, you’re good. Remove from heat and set aside. Reserve about a quarter of the sauce for drizzling at the end. You’ll want it.

Step 3: Sear the tilapia fillets in a lightly oiled pan over medium high heat for 3 minutes on the first side.

Don’t move them. Let the sear happen. After 3 minutes, flip carefully and spoon teriyaki glaze generously over the cooked side while the second side cooks for another 2 to 3 minutes.

Step 4: Keep basting the fish with the glaze as it finishes cooking.

The glaze caramelizes onto the fish and turns into this gorgeous sticky coating. This is my favorite part. Plate over steamed white rice with green beans on the side, drizzle the reserved sauce over everything, and finish with sesame seeds. Better than takeout, honestly.

8. Coconut Curry Tilapia

Ingredients

• 4 tilapia fillets (thawed)
• 1 can (14 oz) full fat coconut milk
• 2 tablespoons red curry paste
• 1 cup cherry tomatoes
• 1 tablespoon fish sauce
• 1 tablespoon lime juice
• 1 teaspoon turmeric
• 1 teaspoon ginger, grated
• 2 cloves garlic, minced
• 1 tablespoon coconut oil
• Fresh cilantro and lime wedges for garnish
• Steamed rice for serving

Instructions

Step 1: Heat coconut oil in a wide, deep skillet over medium heat. Add garlic and ginger and cook for about 1 minute until fragrant.

Don’t let the garlic brown. You just want it softened and smelling incredible. Stir it constantly for that whole minute. This aromatic base is what gives the curry its depth before any liquid even goes in. The whole kitchen will smell amazing.

Step 2: Add the red curry paste and turmeric and stir it into the oil, cooking for another minute to bloom the spices.

This step right here is what separates a good curry from a flat one. Cooking the paste in fat wakes up all the aromatics. It’ll look thick and paste like. Keep stirring. It’s supposed to look like that. Yep, that’s it.

Step 3: Pour in the coconut milk and fish sauce, then add the cherry tomatoes. Stir everything together and bring to a gentle simmer.

The sauce transforms into this beautiful golden yellow color. Add the lime juice and taste it. Needs more salt? Add a little more fish sauce. Needs more heat? A pinch of cayenne does the trick. The tomatoes will start to soften and blister as it simmers.

Step 4: Gently slide the tilapia fillets into the simmering curry sauce.

Spoon the sauce over the tops of the fish as they cook. They’ll be done in about 8 to 10 minutes. You’ll know they’re ready when they’re opaque all the way through and flake apart easily. Serve over rice with cilantro and lime. This one tastes like it took hours. It didn’t.

9. Garlic Butter Sheet Pan Tilapia and Veggies

Ingredients

• 4 tilapia fillets (thawed)
• 2 cups broccoli florets
• 1 cup cherry tomatoes
• 1 lemon, sliced into rounds
• 4 tablespoons butter, melted
• 4 cloves garlic, minced
• 1 teaspoon Italian seasoning
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper to taste
• 2 tablespoons olive oil

Instructions

Step 1: Preheat your oven to 425 degrees F and line a large sheet pan with foil.

Toss the broccoli florets and cherry tomatoes with olive oil, salt, pepper, and half the Italian seasoning directly on the pan. Spread them out in a single layer around the edges of the pan, leaving the center open for the fish. This is a one pan dinner and cleanup takes about 30 seconds. Easily my favorite weeknight move.

Step 2: Mix the melted butter, minced garlic, remaining Italian seasoning, garlic powder, and onion powder in a small bowl.

This garlic butter is everything. I could eat it with a spoon. Don’t sub margarine, real butter only here. The richness it adds to the fish while roasting is worth every calorie. Make extra and drizzle it over the veggies too.

Step 3: Place the tilapia fillets in the center of the pan and pour the garlic butter mixture evenly over each one. Lay lemon rounds on top of the fish and veggies.

The lemon rounds do two things. They look gorgeous and they steam into the fish while roasting, adding that bright citrus flavor. Pause here and take a second to admire how good this already looks on the pan.

Step 4: Roast everything together for 15 to 18 minutes until the fish flakes easily and the broccoli gets those gorgeous little charred edges.

Those crispy broccoli tips are the best part of this whole dinner, I will fight anyone who disagrees. The cherry tomatoes burst and get jammy right alongside the fish. Serve it straight from the pan. Dinner is done.

10. Tilapia Fish Tacos (From Frozen)

Ingredients

• 4 tilapia fillets (thawed)
• 8 small corn tortillas
• 1 avocado, sliced
• 1 cup coleslaw mix
• 4 radishes, thinly sliced
• 1/4 cup sour cream
• 2 tablespoons mayonnaise
• 2 tablespoons fresh cilantro, chopped
• 1 lime, juiced
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Hot sauce for serving

Instructions

Step 1: Mix the chili powder, cumin, garlic powder, salt, and pepper together and rub the seasoning all over both sides of the thawed tilapia fillets.

Let the fish sit with the seasoning on it for about 5 minutes while your pan heats up. This gives the spices time to start soaking in. Don’t have chili powder? A little smoked paprika and cayenne works great. Easier than it sounds.

Step 2: Cook the seasoned fillets in a lightly oiled pan over medium high heat for 3 to 4 minutes per side.

You want a little char on the outside for that authentic taco flavor. Press the fish down gently when you flip it. Once cooked, use a fork to break the fish into chunky pieces right in the pan. Looking messy right now? Trust the process. Those chunky bits are exactly what you want.

Step 3: Mix the sour cream, mayo, lime juice, and cilantro together to make your cilantro crema.

Quick taste test here. It should be bright and tangy with that fresh cilantro flavor coming through. Too thick? Add a teaspoon more lime juice. This sauce is what makes these tacos feel restaurant quality. I learned this crema recipe from my mom and honestly it goes on everything now.

Step 4: Warm your corn tortillas directly over a gas flame or in a dry pan for 30 seconds per side.

This step gets skipped all the time and it shouldn’t. Warm tortillas are flexible and taste so much better. Cold tortillas crack and fall apart. Pile each tortilla with fish, coleslaw, avocado slices, radishes, and a generous drizzle of that cilantro crema. Hot sauce on the side for those who want it.

Step 5: Assemble all your tacos and serve immediately while everything is warm and the tortillas are still pliable.

These are genuinely better than most fish tacos I’ve ordered at restaurants. The combo of seasoned fish, creamy avocado, crunchy slaw, and that tangy crema is so perfectly balanced. Make a double batch of the crema because you will use all of it.

Final Thoughts

Tilapia is honestly one of the most underrated fish in the freezer aisle. Whether you’re keeping it simple with lemon and garlic or going bold with Cajun spices and coconut curry, there’s a recipe in this list for every mood and every night of the week. Try one, then tell me which one became your go to. I really want to know.