Gluten-Free Tilapia Recipes to Try This Week

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There are many reasons to live a gluten-free lifestyle: maybe you’ve been diagnosed with celiac disease, have an intolerance, an allergy or simply want to eat less gluten-rich foods. Whatever the reason, switching to this type of diet doesn’t mean you have to compromise on your favorite meals and flavors. Going gluten-free has been a major trend in recent years and with it has come a myriad of related recipes. For those of you looking for the best gluten-free ways to cook up your favorite fish, here are the best Tilapia recipes we’ve tried.

Coconut Fish Curry

gluten tilapia coconut curry

Fish curry can be hit-or-miss because the flavors of the fish often compete with the flavors of the curry. Using Tilapia in your dish resolves this issue. With its mild taste, this fish allows rich, spicy flavors like the ones featured in this recipe by Feastie to shine. The curry is an authentic Indian recipe and will have you feeling like you’ve been transported to the shores of the Indus itself.

Ingredients (Marinade):

  • 3 fillets of Tilapia
  • Juice of 1/2 lemon
  • 1/8 tsp salt
  • 1/4 tsp turmeric powder

Ingredients (Fish Curry):

  • 2 tablespoon coconut oil
  • 1/2 teaspoon mustard seeds
  • 1/8 teaspoon turmeric powder
  • 8 to 10 curry leaves
  • 1/2 teaspoon garlic paste
  • 2 small green chillies, slitted
  • 1 medium red onion, grated
  • 2 small tomatoes, quartered
  • 2 heaping tablespoons fish curry powder
  • 1/2 teaspoon chili powder
  • 2 teaspoon tamarind (paste or soaked)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cup coconut milk
  • 1 cup water

Instructions:

  1. Cut the Tilapia fillets into bite-sized cubes and let marinate for 15 minutes in a mixture of lemon juice, salt and turmeric powder.
  2. Heat coconut oil in a large saucepan over medium heat. After the oil is heated, add mustard seeds and allow them to crackle before adding turmeric powder, garlic paste, curry leaves and green chillies. Cook for one minute.
  3. Add red onion and cook for about five minutes. This should make a fragrant paste.
  4. Add tomatoes, fish curry powder, chilli powder tamarind, salt and pepper. Allow the mix to fry until the oil separates.
  5. In a separate non-stick pan, heat one tablespoon of coconut oil over medium-high heat. Fry marinated fish for two minutes on each side—the fish should be lightly browned.
  6. When the paste has a golden hue to it, add coconut milk and water.
  7. Add fried fish to the saucepan and cover. Let the mixture simmer on low to allow the sauce to finish cooking and flavor the fish. The oil will separate and the sauce will thicken.
  8. Serve on top of rice with a side salad if desired.

Easy Parmesan Crusted Tilapia

parmesan crusted tilapia gluten

A simpler recipe, this light dish by Lazy Gluten Free makes for a great lunch if you want to whip up something warm and cheesy. Serve it with a side of steamed vegetables and maybe even mashed potatoes to turn this simple meal into a family-friendly dinner that even the pickiest eater will love.

Ingredients:

  • 1 pound fresh or frozen Tilapia fillets, thawed
  • 2 tablespoons butter, melted
  • 1-1/2 tablespoons mayo
  • 1/4 cup grated parmesan
  • 1/4 teaspoon lemon juice
  • 1-2 drops red pepper sauce (Tabasco)
  • Basil, to taste
  • Garlic salt, to taste

Instructions:

  1. Start by preheating your oven to 400 F. Spray a coat of cooking oil on a baking sheet.
  2. Place Tilapia fillets on the baking sheet, but don’t allow them to touch. Brush on lemon juice and bake for 10-15 minutes or until the fish just barely flakes.
  3. Mix the rest of the ingredients in a bowl as the fish bakes in the oven.
  4. Remove the fish from the oven and spoon the mixture onto the fillets. Spread so there is an even coat.
  5. Bake for five more minutes so the coating browns slightly and the fish cooks all the way through.

Tilapia Salad With Almonds

For the fitness enthusiast, relying on protein shakes can get very repetitive. We recommend that you eat your protein rather than drink it to avoid added sugars. Luckily, both Tilapia and almonds are a great source of relatively unprocessed protein and this recipe by RealSimple combines the two in a tasty salad.

Ingredients:

  • 4 tablespoons olive oil, plus more if needed
  • 4 6-ounce Tilapia fillets
  • Kosher salt and black pepper
  • 2 tablespoons fresh lime juice
  • 1 tablespoon Dijon mustard
  • 2 teaspoons honey
  • 6 cups arugula, thick stems removed (about 8 ounces)
  • 2 heads endive, sliced
  • 1 apple, cored and thinly sliced
  • 1/4 cup sliced almonds, toasted

Instructions:

  1. Heat 2 tablespoons of the oil over medium-high heat in a non-stick pan. Season the Tilapia using half a teaspoon of salt and a quarter teaspoon of pepper. Cook filets for 2–3 minutes on each side. Add oil if needed.
  2. Let the fillets cool then break them up into pieces.
  3. In a bowl, mix together the rest of the ingredients and toss well.
  4. Top with Tilapia and serve. It’s that easy!

Brazilian Fish Stew

fish stew tilapia gluten

Ever wish you could just toss everything in a pot, cook it up and end up with a delicious tasting stew? Well this recipe from AllRecipes helps you do just that—with some prep work the day before that is. Despite the lengthy list of ingredients, this recipe is quite easy to follow. Packed with flavor, this hearty dish will have your mom thinking you learned how to cook overnight (it’s a good way to pretend you know what you’re doing, at least).

Ingredients:

  • 3 tablespoons lime juice
  • 1 tablespoon ground cumin
  • 1 tablespoon paprika
  • 2 teaspoons minced garlic
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 1 1/2 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)

Instructions:

  1. Mix together lime juice, cumin, paprika, garlic, salt and pepper in a bowl. Add Tilapia and toss to coat then cover and place in your fridge. This could be done 20 minutes prior to cooking, but for full flavour, do it the day before.
  2. In a large pot over medium-high heat, heat olive oil and fry onions for 1–2 minutes. Bring the heat down to medium and add bell peppers, Tilapia and diced tomatoes one at a time. Pour in coconut milk, cover the pot and let the mixture simmer for 15 minutes stirring occasionally.
  3. After 15 minutes, add cilantro and stir. Let it cook for 5–10 more minutes so the Tilapia can cook all the way through.
  4. Serve and enjoy!

Gluten Free Garlic Butter Tilapia

garlic butter tilapia gluten

A light dish for a light lunch, this recipe from Hello Gluten Free infuses garlic flavors into an otherwise mellow dish. With only four ingredients needed, we think this recipe is sure to become a household staple. Serve the Tilapia with a side of steamed veggies and a cooked sweet potato and you’ll have yourself a wonderfully balanced lunch.

Ingredients:

  • 2 Tilapia loins
  • 4 tablespoons butter
  • 2 peeled garlic cloves
  • 1 lemon (for garnish)

Instructions:

  1. In a non-stick skillet, melt butter over medium heat.
  2. Crushed the peeled garlic cloves and add them to the melted butter. Cook for 1–2 minutes and stir frequently.
  3. Add Tilapia to the skillet and spoon any extra butter in the pan on top of the fish. Cook until the Tilapia is opaque and flip to cook the other side for a minute or two. It should flake easily.
  4. Add a lemon wedge to garnish and serve with steamed vegetables or any light side.

With the New Year underway, we know that many of you are trying to improve your health and these Tilapia dishes are a great place to start.

Photos: jeffreyw, Kiran, Lazy Gluten Free, Alena Haurylik / Shutterstock, Sarah-May, Hello Gluten Free