21 February 2023

Tilapia is a freshwater fish with a mild flavor, cooks quickly, and is affordable.  Native to Africa, this fish is farmed in over 135 countries.  Just be sure to check out the origin of the tilapia you buy at the grocery store, either fresh or frozen, since farming practices will vary around the world. Some countries, like China, have processes that are questionable for health reasons.  Best stick to those sources from the United States, Canada, the Netherlands, Ecuador, and Peru.

Air Fryer Tilapia


  • ½ cup Parmesan cheese, grated
  • 1 ½ teaspoons paprika
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • 4 (6 ounce) tilapia fillets, thawed if frozen
  • cooking spray
  • 1 tablespoon minced fresh parsley, minced, optional
  • 4 lemon wedges, optional



  • Preheat air fryer to 400 degrees F
  • Combine Parmesan cheese, paprika, garlic powder, salt, and pepper in a bowl.
  • Pat tilapia filets dry with paper towels. Spritz both sides with cooking spray, then press both sides of the filets into the Parmesan mixture. Shake off any excess, then spray again with cooking spray. Place in the basket of the air fryer.
  • Cook until the fish flakes easily with a fork, 6 to 8 minutes. You may need to cook the fish in batches, depending on the size of your air fryer.
  • Sprinkle with parsley and serve with lemon wedges.


Grilled Fish Tacos with Chipotle-Lime Dressing



  • ¼ cup extra virgin olive oil
  • 2 tablespoons distilled white vinegar
  • 2 tablespoons lime juice
  • 2 teaspoons lime zest
  • 2 cloves garlic, minced
  • 1 ½ teaspoons honey
  • 1 teaspoon seafood seasoning
  • 1 teaspoon hot pepper sauce, or to taste
  • ½ teaspoon cumin
  • ½ teaspoon chili powder
  • ½ teaspoon pepper
  • 1 pound tilapia fillets, cut into chunks


  • 1 (8 ounce) container light sour cream
  • ½ cup adobo sauce from chipotle peppers
  • 2 tablespoons fresh lime juice
  • 2 teaspoons lime zest
  • ½ teaspoon seafood seasoning
  • ¼ teaspoon cumin
  • ¼ teaspoon chili powder
  • salt and pepper to taste



  • 1 (10 ounce) package tortillas
  • 3 ripe tomatoes, seeded and diced
  • 1 small head cabbage, cored and shredded
  • 1 bunch cilantro, chopped
  • 2 limes, cut in wedges


Prepare fish:

  • Whisk together olive oil, vinegar, lime juice, lime zest, garlic, honey, seafood seasoning, hot pepper sauce, cumin, chili powder, and pepper in a bowl until blended. Place tilapia in a shallow dish and pour the marinade over the fish. Cover and refrigerate for 6 to 8 hours.


  • Combine sour cream and adobo sauce in a bowl. Stir in lime juice, lime zest, seafood seasoning, cumin, and chili powder. Add salt and pepper to taste. Cover and refrigerate until needed.


  • Preheat a grill for high heat and lightly oil the grate. Set the grate 4 inches from the heat.
  • Remove fish from the marinade, drain off any excess and discard the marinade. Grill fish pieces until easily flaked with a fork, turning once. It should take about 9 minutes.
  • Assemble tacos: Place fish pieces in the center of tortillas with desired amounts of tomatoes, cabbage, and cilantro; drizzle with dressing.
  • To serve, roll up tortillas around fillings, and garnish with lime wedges


Note:  This recipe can also be cooked in the oven. Preheat the oven to 350 degrees F. Bake fish in preheated oven until it easily flakes with a fork, 9 to 11 minutes. Assemble tacos according to directions.


Brazilian Fish Stew


  • 3 tablespoons lime juice
  • 1 tablespoon ground cumin
  • 1 tablespoon paprika
  • 2 teaspoons minced garlic
  • Salt and pepper to taste
  • 1 ½ pounds tilapia fillets, cut into chunks
  • 2 tablespoons olive oil
  • 2 onions, chopped
  • 4 large bell peppers, sliced
  • 1 (16 ounce) can diced tomatoes, drained
  • 1 (16 ounce) can coconut milk
  • 1 bunch fresh cilantro, chopped, optional


  • Stir together lime juice, cumin, paprika, garlic, salt, and pepper in a bowl. Add the tilapia and toss to coat. Cover and refrigerate at least 20 minutes, up to 24 hours.
  • Heat olive oil in a large pot over medium-high heat. Quickly fry the onions in the oil 1 to 2 minutes. Reduce heat to medium. Add the bell peppers, tilapia, and diced tomatoes to the pot in succeeding layers. Pour the coconut milk over the mixture. Cover the pot and simmer 15 minutes, stirring occasionally. Stir in the cilantro and continue cooking until the tilapia is completely cooked through, another 5 to 10 minutes.
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