Delicious Grilled Tilapia
This grilled tilapia is marinated in a zesty lemon-herb blend with garlic and olive oil, then grilled to flaky perfection. It’s light, protein-rich, and bursting with Mediterranean freshness. Perfect for summer meals or clean eating plans!
Time Required:
Prep Time: 10 minutes
Marinate Time: 20–30 minutes
Cook Time: 8–10 minutes
Total Time: 40–45 minutes
Servings: 2–3
Ingredients:
For the Fish:
2–3 tilapia fillets (fresh or thawed, about 5–6 oz each)
1 tbsp olive oil
1 tbsp lemon juice (freshly squeezed)
1 tsp lemon zest
2 cloves garlic, minced
1 tsp dried oregano or thyme
1/4 tsp paprika (optional)
Salt and black pepper, to taste
Fresh parsley, chopped for garnish
Lemon wedges, for serving
Instructions:
1. Make the marinade:
In a bowl, mix olive oil, lemon juice and zest, garlic, oregano, paprika, salt, and pepper.
2. Marinate the tilapia:
Place the fish in a shallow dish or zip bag. Pour marinade over and gently coat. Marinate for 20–30 minutes in the refrigerator.
3. Preheat the grill or grill pan:
Heat to medium-high. Lightly oil the grates or pan to prevent sticking.
4. Grill the tilapia:
Remove from marinade and grill for 3–4 minutes per side, until the fish is opaque, golden, and flakes easily with a fork.
5. Serve:
Transfer to a plate, sprinkle with fresh parsley, and serve with lemon wedges.
Notes & Tips:
No grill? Use a stovetop grill pan or broil in the oven for 6–7 minutes.
Add heat: A pinch of chili flakes or Aleppo pepper adds a mild kick.
Pair with: Quinoa salad, roasted vegetables, or tzatziki and pita.
Fish swap: Works well with cod, snapper, or barramundi too.
Frequently Asked Questions
Q: Can I use frozen tilapia?
A: Yes — thaw it completely in the fridge or under cold water before marinating.
Q: Can I marinate for longer?
A: 20–30 minutes is ideal; more than 1 hour can start to break down the texture due to the lemon.
Q: What if I don’t have oregano?
A: Use thyme, basil, Italian seasoning, or fresh dill for a different herb profile.
Q: How do I know it’s done?
A: The fish should flake easily and be opaque throughout; internal temp: 145°F (63°C).
Nutritional Information:
Calories: 180 kcal
Protein: 23 g
Fat: 8 g
Carbohydrates: 1 g
Fiber: 0 g
Sugar: 0 g
Sodium: 180 mg
Omega-3s: ~250 mg
Vitamin D & B12: High