How to Bake, Broil, Grill and Roast Tilapia Like a Pro

Roasted tilapia fish with asparagus

It’s easy to become a creature of habit—especially in the kitchen. When you know pan-fried fish tastes delicious, for example, why would you try any other cooking method?

But one of the greatest things about Tilapia is its versatility. The lean, nutrient-rich fish can be cooked in a ton of different ways, which means you can enjoy it again and again without getting bored. With that in mind, we wanted to share some tips and tricks so you can cook Tilapia perfectly every single time, whether you choose to bake, broil, grill or roast it.

Simply prepare your Tilapia with your favorite marinades and spices, and then follow these steps to ensure the best results for every meal.

How to Bake Tilapia

Fish fillet baked in the oven with potatoes and spice and thyme

This isn’t the first time we’ve talked about baking Tilapia, and it probably won’t be the last. That’s because it’s a hands-off cooking method that can be done in just a few simple steps.

  1. Preheat your oven to 400°F.
  2. Rinse your Tilapia fillets, gently pat them dry and then place them on a baking sheet that’s been greased with oil or cooking spray.
  3. Lightly press the fillets down with a spatula until the fish “sticks” to the pan.
  4. Bake in the oven for 5–6 minutes, or until you see the fish start to lift.
  5. Flip the Tilapia fillets, and bake for another 5–6 minutes.

Pro Tip: For the perfect, flaky results, remember to let your Tilapia rest at room temperature for a few minutes before serving.

Try our Baked Parmesan-Crusted Tilapia with Creamy Tomato Basil Linguine.

How to Broil Tilapia

Broiling is a great way to prepare thinner cuts, like Tilapia fillets. And it’s especially great if you want to glaze the fish as it will help create a tasty, caramelized flavor. Keep in mind, however, that broiling can turn to burning in an instant—so don’t leave this dish unattended.

  1. Position your oven rack just a few inches below the broiler.
  2. Turn the broiler on high and let it preheat for about 10 minutes.
  3. Lay your marinated Tilapia fillets in a glass dish or on a baking sheet.
  4. Broil for about 5 minutes, or until the fish is nicely browned.

Pro Tip: If you’re cooking with a thicker cut of Tilapia, bake or roast it instead of broiling since it will require more time in the oven.

How to Grill Tilapia

Close up shot of grilled fish on outdoor gas grill

Is there anything better than the smoky flavor of barbecued fish? This is one of our favorite cooking methods—especially in the summer. If the weather’s not cooperating, you can use a grill pan indoors, which mimics what it’s like cooking on a gas or charcoal grill.

  1. Clean and grease your grill to prevent the Tilapia from sticking.
  2. Heat your grill over medium-high heat.
  3. Brush the fish with a little bit of olive oil and your favorite seasoning (salt and pepper will do fine in a pinch).
  4. Place Tilapia on the grill. For every half-inch of thickness, cook for 7–9 minutes, flipping once.

Pro Tip: Hardier species, like swordfish and tuna, can be grilled quickly at a higher heat. But for a delicate fish like Tilapia, it’s best to take a lower and slower approach.

Try our Chimichurri Grilled Tilapia with Avocado Skewers.

How to Roast Tilapia

Roasting is an excellent way to prepare a quick and healthy meal, as everything can be thrown onto one pan and cooked together. That said, the biggest challenge when it comes to roasting is making sure everything is done at the same time. Since Tilapia is such a lean fish, opt for softer vegetables like zucchini and bell peppers.

  1. Preheat your oven to 375°F.
  2. Coat a glass baking dish with cooking spray.
  3. Rinse your Tilapia fillets, pat them dry, and then brush with butter and your seasoning of choice.
  4. Roast in the oven for about 17–20 minutes, checking often. You can tell the Tilapia is cooked when it flakes easily with a fork.

Pro Tip: Tilapia fillets may cook differently depending on their size. Check each piece individually for readiness.

So what do you think? Do you feel ready to bake, broil, grill and roast Tilapia like a pro? We certainly hope so! There are plenty of fresh Tilapia recipes waiting for you to try.

If you need a little more help before stepping into the kitchen, check out these simple ways to cook fish.

Photo Credits: Edalin Photography / Shutterstock Inc., Nata Bene / Shutterstock Inc., Arina P Habich / Shutterstock Inc.