How to cook tilapia? Want to try some new fish but don’t know how to cook it? Here’s a quick, easy, less mess recipe for tilapia.

Tilapia is an inexpensive, mild-flavored fish. It is the fourth most commonly consumed type of seafood in the United States. Many people choose tilapia because it is readily available, relatively affordable, and doesn’t taste fishy.


Blackened Tilapia with Zucchini Noodles

I love quick and bright meals like this one-skillet wonder. The way it tastes, you’d think it takes a lot more effort, but it goes from prep to dinner table in half an hour. The recipe works well with any light fish, or even shrimp.

Follow this recipe and learn how to cook tilapia. Then add it to your healthy fish recipes.


• 2 large zucchini (about 1-1/2 pounds)
• 1-1/2 teaspoons ground cumin
• 3/4 teaspoon salt, divided
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon pepper
• 1/4 tsp garlic powder
• 4 tilapia fillets (6 ounces each)
• 2 teaspoons olive oil
• 2 garlic cloves, minced
• 1 cup pico de gallo


1. Trim ends of zucchini. Using a spiralizer, cut zucchini into thin strands.

2. Mix cumin, 1/2 teaspoon salt, smoked paprika, pepper and garlic powder; sprinkle generously onto both sides of tilapia.

3. In a large nonstick skillet, heat oil over medium-high heat. In batches, cook tilapia until fish just begins to flake easily with a fork, 2-3 minutes per side. Remove from pan; keep warm.

4. In same pan, cook zucchini with garlic over medium-high heat until slightly softened, 1-2 minutes, tossing constantly with tongs (do not overcook).

5. Sprinkle with remaining salt.

6. Serve with tilapia and pico de gallo.
Note: If a spiralizer is not available, zucchini may also be cut into ribbons using a vegetable peeler. Sauté as directed, increasing time as necessary.

Nutrition (per serving)

203 calories
4g fat
8g carbohydrates
2g fiber
34g protein

Click here to read more about how to cook tilapia.