9 Easy Frozen Tilapia Recipes for Busy Weeknights

You’re likely familiar with the weeknight dinner struggle – you want something nutritious but time is in short supply.

Frozen tilapia can be your secret weapon for those hectic evenings when cooking feels like a chore.

With just a few pantry staples and about 20 minutes, you can transform this versatile fish into impressive meals that won’t leave you slaving over the stove.

From zesty tacos to elegant foil packets, these nine recipes will change how you think about frozen fish forever.

Lemon Garlic Baked Tilapia With Roasted Vegetables

This easy and flavorful dish combines tender tilapia fillets with a bright lemon garlic sauce and colorful roasted vegetables. Perfect for busy weeknights, this one-pan meal requires minimal prep and delivers maximum flavor while being both healthy and satisfying.

Ingredients:

• 4 frozen tilapia fillets (about 6 oz each), thawed
• 2 tablespoons olive oil, divided
• 3 cloves garlic, minced
• 1 lemon, half juiced and half sliced
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 1 zucchini, sliced
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 red onion, cut into wedges
• 2 cups cherry tomatoes
• Fresh parsley, chopped (for garnish)

Instructions:

Step 1: Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.

Step 2: In a large bowl, toss the zucchini, bell peppers, red onion, and cherry tomatoes with 1 tablespoon olive oil, ¼ teaspoon salt, and ¼ teaspoon black pepper. Spread the vegetables on one side of the prepared baking sheet.

Step 3: Pat the thawed tilapia fillets dry with paper towels and place them on the other side of the baking sheet.

Step 4: In a small bowl, mix together the remaining olive oil, minced garlic, lemon juice, dried oregano, paprika, and remaining salt and pepper.

Step 5: Brush the garlic lemon mixture over the tilapia fillets, then place lemon slices on top of each fillet.

Step 6: Bake in the preheated oven for 20-25 minutes, or until the fish flakes easily with a fork and the vegetables are tender and lightly caramelized.

Step 7: Garnish with fresh chopped parsley before serving. The fish should be opaque and flake easily when tested with a fork.

Nutrition:

• Calories: 285
• Protein: 35g
• Fat: 12g
• Carbohydrates: 12g
• Fiber: 4g
• Sodium: 380mg
• Cholesterol: 85mg
• Vitamin C: 120% DV
• Vitamin A: 45% DV

Crispy Air Fryer Tilapia Tacos With Mango Salsa

Transform frozen tilapia into delicious, crispy tacos with this quick and easy air fryer recipe. The light, flaky fish pairs perfectly with sweet and tangy mango salsa for a revitalizing meal that’s ready in under 30 minutes.

These tacos bring together tropical flavors with a satisfying crunch that the whole family will love.

Ingredients:

• 1 lb frozen tilapia fillets, thawed
• 2 tablespoons olive oil
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon cumin
• ½ teaspoon cayenne pepper (optional)
• Salt and pepper to taste
• 8 small corn tortillas
• 1 ripe mango, diced
• ½ red onion, finely chopped
• 1 jalapeño, seeded and minced
• ¼ cup fresh cilantro, chopped
• 2 tablespoons lime juice
• 1 avocado, sliced
• 1 cup shredded cabbage
• Lime wedges for serving

Instructions:

Step 1: Pat the thawed tilapia fillets dry with paper towels.

In a small bowl, mix olive oil, paprika, garlic powder, cumin, cayenne pepper, salt, and pepper.

Step 2: Brush the spice mixture evenly over both sides of the tilapia fillets.

Step 3: Preheat your air fryer to 380°F for 3 minutes.

Place the seasoned tilapia in the air fryer basket, making sure not to overcrowd (work in batches if needed).

Step 4: Air fry for 10-12 minutes until the fish is golden and crispy on the outside and flakes easily with a fork.

Step 5: While the fish cooks, prepare the mango salsa by combining diced mango, red onion, jalapeño, cilantro, and lime juice in a bowl.

Season with a pinch of salt and set aside.

Step 6: Warm the corn tortillas in a dry skillet or microwave for 20-30 seconds.

Step 7: Once the tilapia is cooked, break it into chunks with a fork.

Step 8: Assemble the tacos by placing shredded cabbage on each tortilla, followed by tilapia chunks, mango salsa, and avocado slices.

Step 9: Serve immediately with lime wedges on the side.

Nutrition:

• Calories: 320 per serving
• Protein: 24g
• Carbohydrates: 30g
• Fat: 12g
• Fiber: 5g
• Sugar: 7g
• Sodium: 180mg

Mediterranean Tilapia Foil Packets

These Mediterranean-inspired tilapia foil packets are a perfect weeknight dinner solution that’s both healthy and flavorful. The fish steams to perfection in its own packet, absorbing the vibrant flavors of lemon, herbs, and olives while remaining tender and moist.

This no-fuss cooking method requires minimal cleanup and creates an impressive meal in just 20 minutes.

Ingredients:

• 4 tilapia fillets (about 6 oz each)
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 lemon, thinly sliced
• 1 cup cherry tomatoes, halved
• 1/2 cup kalamata olives, pitted and halved
• 1 small red onion, thinly sliced
• 2 tablespoons fresh lemon juice
• 2 teaspoons dried oregano
• 1 teaspoon dried basil
• 1/4 cup fresh parsley, chopped
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup crumbled feta cheese

Instructions:

Step 1: Preheat your oven to 400°F (200°C) or prepare a grill for medium-high heat.

Step 2: Tear off four 12×18-inch pieces of aluminum foil and lay them flat on your work surface.

Step 3: Place one tilapia fillet in the center of each foil piece. Drizzle each fillet with olive oil and sprinkle with minced garlic.

Step 4: Divide the lemon slices, cherry tomatoes, kalamata olives, and red onion evenly among the four packets, arranging them on and around the fish.

Step 5: Sprinkle each packet with lemon juice, oregano, basil, parsley, salt, and pepper.

Step 6: To seal the packets, bring the long sides of the foil together and fold them over several times to seal, then fold up the short ends to completely enclose the contents, allowing some space for steam.

Step 7: Place the packets on a baking sheet and bake for 15-18 minutes, or until the fish flakes easily with a fork.

Step 8: Carefully open the packets (watch for hot steam), sprinkle with crumbled feta cheese, and serve immediately.

Nutrition:

• Calories: 320
• Protein: 35g
• Fat: 15g
• Carbohydrates: 8g
• Fiber: 2g
• Sodium: 610mg
• Cholesterol: 85mg

15-Minute Blackened Tilapia With Cajun Rice

This quick blackened tilapia with Cajun rice brings Louisiana flavor to your dinner table in under 30 minutes. The fish is coated with bold Cajun spices and paired with a flavorful rice that soaks up all the delicious seasonings. Perfect for busy weeknights when you need a satisfying meal without spending hours in the kitchen.

Ingredients:

• 4 tilapia fillets (about 6 oz each)
• 2 tablespoons Cajun seasoning
• 1 tablespoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon dried thyme
• ½ teaspoon dried oregano
• ¼ teaspoon cayenne pepper (adjust to taste)
• 2 tablespoons olive oil
• 1 medium onion, diced
• 1 bell pepper, diced
• 2 celery stalks, diced
• 2 garlic cloves, minced
• 1½ cups long-grain rice
• 3 cups chicken broth
• 1 bay leaf
• 2 green onions, sliced for garnish
• 1 lemon, cut into wedges

Instructions:

Step 1: In a small bowl, combine Cajun seasoning, paprika, garlic powder, onion powder, dried thyme, dried oregano, and cayenne pepper. Mix well to create your blackening spice mixture.

Step 2: Pat the tilapia fillets dry with paper towels and sprinkle both sides generously with about two-thirds of the spice mixture. Set aside while you start the rice.

Step 3: In a large saucepan, heat 1 tablespoon of olive oil over medium heat. Add onion, bell pepper, and celery. Sauté for 3-4 minutes until vegetables begin to soften.

Step 4: Add minced garlic and sauté for another 30 seconds until fragrant. Stir in the rice and remaining spice mixture, coating the rice with the spices.

Step 5: Pour in chicken broth and add the bay leaf. Bring to a boil, then reduce heat to low. Cover and simmer for 15-18 minutes until rice is tender and liquid is absorbed.

Step 6: While the rice cooks, heat the remaining tablespoon of olive oil in a large skillet over medium-high heat.

Step 7: Place the seasoned tilapia fillets in the hot skillet and cook for 3-4 minutes on each side until the fish is blackened and flakes easily with a fork.

Step 8: Remove the bay leaf from the rice. Fluff the rice with a fork and divide among serving plates.

Step 9: Place a blackened tilapia fillet on top of each serving of rice. Garnish with sliced green onions and serve with lemon wedges.

Nutrition:

• Calories: 410 per serving
• Protein: 32g
• Carbohydrates: 48g
• Fat: 10g
• Fiber: 3g
• Sodium: 620mg
• Sugar: 2g

Honey Ginger Glazed Tilapia Stir-Fry

This quick and flavorful stir-fry combines tender frozen tilapia fillets with a sweet and tangy honey-ginger glaze. The fish is paired with crisp vegetables and served over steaming rice for a complete meal that’s ready in under 30 minutes, making it perfect for busy weeknights when you need something nutritious and delicious.

Ingredients:

• 4 frozen tilapia fillets, thawed
• 3 tablespoons honey
• 2 tablespoons soy sauce
• 1 tablespoon fresh ginger, grated
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 red bell pepper, sliced
• 1 cup broccoli florets
• 1 carrot, julienned
• 1 cup snap peas
• 2 green onions, sliced
• 1 tablespoon cornstarch
• 3 tablespoons water
• 2 cups cooked rice for serving
• 1 tablespoon sesame seeds for garnish

Instructions:

Step 1: Pat the thawed tilapia fillets dry with paper towels and cut into 1-inch cubes.

Step 2: In a small bowl, whisk together honey, soy sauce, grated ginger, and minced garlic to make the glaze.

Step 3: Heat olive oil in a large wok or skillet over medium-high heat. Add tilapia pieces and cook for 2-3 minutes until they begin to turn opaque.

Step 4: Add bell pepper, broccoli, and carrots to the skillet. Stir-fry for 3-4 minutes until vegetables begin to soften.

Step 5: Add snap peas and continue cooking for 1-2 minutes.

Step 6: Pour the honey-ginger glaze over the fish and vegetables, tossing gently to coat.

Step 7: In a small bowl, mix cornstarch with water to create a slurry. Pour into the skillet and stir until the sauce thickens, about 1-2 minutes.

Step 8: Remove from heat and fold in green onions.

Step 9: Serve the stir-fry over rice and garnish with sesame seeds.

Nutrition:

• Calories: 380 per serving
• Protein: 32g
• Carbohydrates: 42g
• Fat: 8g
• Fiber: 4g
• Sugar: 14g
• Sodium: 520mg

Herb-Crusted Tilapia With Creamy Dill Sauce

This herb-crusted tilapia transforms simple frozen fillets into an elegant dinner in under 30 minutes. The crispy herb coating keeps the fish moist and flavorful, while the cool, creamy dill sauce provides the perfect complement to the mild tilapia.

Ingredients:

• 4 frozen tilapia fillets (about 6 oz each), thawed
• 1 cup panko breadcrumbs
• 2 tablespoons fresh parsley, finely chopped
• 1 tablespoon fresh dill, chopped (plus extra for sauce)
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• ½ teaspoon paprika
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 2 eggs, beaten
• 2 tablespoons olive oil
• 1 cup Greek yogurt
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• 1 tablespoon fresh dill, chopped
• Salt and pepper to taste

Instructions:

Step 1: Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.

Step 2: Pat the thawed tilapia fillets dry with paper towels to remove excess moisture.

Step 3: In a shallow dish, combine panko breadcrumbs, parsley, dill, garlic powder, oregano, paprika, salt, and pepper.

Step 4: In another dish, beat the eggs until well combined.

Step 5: Dip each tilapia fillet into the beaten eggs, then coat thoroughly with the herb breadcrumb mixture, pressing gently to adhere.

Step 6: Place the coated fillets on the prepared baking sheet and drizzle or spray with olive oil.

Step 7: Bake for 15-18 minutes until the crust is golden and the fish flakes easily with a fork.

Step 8: While the fish bakes, prepare the dill sauce by combining Greek yogurt, lemon juice, minced garlic, chopped dill, salt, and pepper in a small bowl.

Step 9: Serve the hot tilapia immediately with a generous dollop of the creamy dill sauce on top or on the side.

Nutrition:

• Calories: 320 per serving
• Protein: 38g
• Carbohydrates: 18g
• Fat: 11g
• Fiber: 1g
• Sodium: 410mg

Sheet Pan Tilapia and Vegetable Curry

This vibrant sheet pan curry combines tender frozen tilapia fillets with colorful vegetables in a fragrant curry sauce, all cooked together on one pan for maximum flavor and minimal cleanup. Perfect for busy weeknights, this curry delivers rich, aromatic flavors with little effort.

Ingredients:

• 4 frozen tilapia fillets (about 6 oz each)
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 medium zucchini, sliced into half-moons
• 1 small eggplant, cubed
• 1 red onion, sliced
• 3 tablespoons olive oil
• 2 tablespoons curry powder
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 can (14 oz) coconut milk
• 2 tablespoons tomato paste
• 3 cloves garlic, minced
• 1-inch piece ginger, grated
• 1 lime, juiced
• Fresh cilantro, chopped (for garnish)
• Salt and pepper to taste

Instructions:

Step 1: Preheat your oven to 425°F (220°C) and line a large sheet pan with parchment paper.

Step 2: In a small bowl, whisk together 2 tablespoons olive oil, curry powder, turmeric, cumin, coriander, salt, and pepper.

Step 3: Place the sliced vegetables on the sheet pan, drizzle with the remaining 1 tablespoon olive oil, season with salt and pepper, and toss to coat. Arrange in a single layer, leaving space for the fish.

Step 4: Roast the vegetables for 15 minutes until they begin to soften and caramelize.

Step 5: Meanwhile, in a bowl, whisk together coconut milk, tomato paste, minced garlic, grated ginger, and lime juice.

Step 6: Remove the sheet pan from the oven. Place the frozen tilapia fillets among the vegetables and brush them generously with the spice mixture.

Step 7: Pour the coconut milk mixture over the fish and vegetables, trying to cover most of the ingredients.

Step 8: Return the sheet pan to the oven and bake for an additional 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 9: Garnish with fresh chopped cilantro before serving. Serve hot with rice or flatbread.

Nutrition:

• Calories: 385 per serving
• Protein: 32g
• Fat: 22g
• Carbohydrates: 14g
• Fiber: 5g
• Sodium: 210mg
• Vitamin A: 35% DV
• Vitamin C: 120% DV
• Calcium: 15% DV
• Iron: 20% DV

Southwest Tilapia Bowl With Avocado Lime Drizzle

This vibrant Southwest Tilapia Bowl brings together perfectly seasoned tilapia fillets with a colorful medley of black beans, corn, and rice. Topped with a creamy avocado lime drizzle, this dish offers a revitalizing blend of textures and flavors that will transport your taste buds to the American Southwest.

Ingredients:

• 4 tilapia fillets (about 6 oz each)
• 2 tbsp olive oil
• 1 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp garlic powder
• ½ tsp paprika
• ¼ tsp cayenne pepper (optional)
• Salt and pepper to taste
• 2 cups cooked brown rice
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn kernels (fresh or frozen)
• 1 red bell pepper, diced
• ½ red onion, finely diced
• 1 cup cherry tomatoes, halved
• ¼ cup fresh cilantro, chopped
• 2 ripe avocados
• 2 tbsp lime juice
• 1 garlic clove, minced
• 2 tbsp Greek yogurt
• Lime wedges for serving

Instructions:

Step 1: In a small bowl, mix together chili powder, cumin, garlic powder, paprika, cayenne (if using), salt, and pepper. Pat tilapia fillets dry with paper towels and sprinkle the spice mixture evenly on both sides.

Step 2: Heat olive oil in a large skillet over medium-high heat. Cook the tilapia fillets for 3-4 minutes per side until golden and flaky. Remove from heat and set aside.

Step 3: In a medium bowl, combine black beans, corn, diced bell pepper, red onion, cherry tomatoes, and half the cilantro. Season with salt and pepper to taste.

Step 4: For the avocado lime drizzle, blend avocados, lime juice, minced garlic, Greek yogurt, and a pinch of salt in a food processor or blender until smooth. If needed, add 1-2 tablespoons of water to reach desired consistency.

Step 5: Assemble the bowls by dividing rice among four bowls. Top with the bean and corn mixture, followed by a tilapia fillet.

Step 6: Drizzle the avocado lime sauce over each bowl and garnish with remaining cilantro. Serve with lime wedges on the side.

Nutrition:

• Calories: 450 per serving
• Protein: 35g
• Carbohydrates: 48g
• Fiber: 12g
• Fat: 16g (mostly healthy fats)
• Sodium: 320mg
• Calcium: 15% DV
• Iron: 20% DV

Coconut Lime Tilapia With Cilantro Rice

Transport your taste buds to tropical shores with this delightful Coconut Lime Tilapia served over fragrant Cilantro Rice. The mild tilapia fillets are enhanced by creamy coconut milk and bright citrus flavors, creating a light yet satisfying meal that comes together in under 30 minutes.

Ingredients:

• 4 tilapia fillets (about 6 oz each)
• 1 can (14 oz) coconut milk
• 2 tablespoons fresh lime juice
• 1 teaspoon lime zest
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon ground cumin
• ½ teaspoon turmeric powder
• ¼ teaspoon cayenne pepper (optional)
• Salt and pepper to taste
• 2 tablespoons coconut oil
• 2 cups jasmine rice
• 3½ cups water
• ½ cup fresh cilantro, chopped
• 1 lime, cut into wedges for serving
• Green onions for garnish, sliced

Instructions:

Step 1: In a shallow dish, combine ½ cup coconut milk, lime juice, lime zest, garlic, ginger, cumin, turmeric, and cayenne pepper if using. Season with salt and pepper.

Step 2: Place tilapia fillets in the marinade, turning to coat evenly. Cover and refrigerate for 15-30 minutes.

Step 3: While the fish marinates, prepare the rice. Rinse the jasmine rice until water runs clear. In a medium saucepan, bring water to a boil, add the rice, reduce heat to low, cover and simmer for 15-18 minutes until rice is tender and water is absorbed.

Step 4: Fluff the cooked rice with a fork and gently fold in the chopped cilantro. Cover to keep warm.

Step 5: Heat coconut oil in a large skillet over medium-high heat. Remove tilapia from marinade, reserving the marinade for the sauce.

Step 6: Cook tilapia for 3-4 minutes per side until golden and cooked through.

Step 7: Remove fish to a warm plate. Pour the remaining coconut milk and reserved marinade into the skillet, bring to a simmer and cook for 3-5 minutes until slightly thickened.

Step 8: Serve tilapia over cilantro rice, drizzle with coconut lime sauce, and garnish with sliced green onions and lime wedges.

Nutrition:

• Calories: 480 per serving
• Protein: 35g
• Fat: 18g
• Carbohydrates: 45g
• Fiber: 2g
• Sodium: 160mg
• Sugar: 2g

Final Thoughts

Whether you’re seeking simplicity or bold flavors, these frozen tilapia recipes deliver both convenience and satisfaction.

You’ll transform a humble freezer staple into extraordinary meals in minutes, not hours.

While your schedule may be hectic, your dinner doesn’t have to be.

So next time you’re facing the nightly cooking dilemma, remember: that forgotten box of tilapia isn’t just a backup plan—it’s your ticket to a delicious weeknight triumph.