5 ways to prepare grilled tilapia for a light and delicious lunch

Grilled tilapia has the amazing ability to do just that

star in delicious dishes

and at the same time light! So if you are looking for an idea for a healthy, accessible, easy to prepare lunch and a little different from red meat… this is the right place! By the way, why bet on slimming diets, how about checking with your nutritionist if these recipes are suitable for your menu?! So, check out 5 delicious recipes that harmonize grilled tilapia with veggies, cheeses, different sauces, and even fruit! Check them out and get ready to surprise the whole family with these irresistible dishes:

tilapia fillet nice manners

Tilapia fillet à belle maunière – Photo: Guia da Cozinha
Preparation time:

30 minutes

Performance:

4 portions

Difficulty level:

easy

Ingredients:

• 1 kg tilapia fillet
• Salt and black pepper to taste
• 200 g of butter
• 2 medium onions chopped
• 2 minced garlic cloves
• 6 tablespoons of capers
• 100 g of canned small mushrooms
• 6 tablespoons of oil for frying

Method of preparation:

1. First, season the fillets with salt and black pepper and fry them in a pan with oil until golden brown.
2. Melt the butter in a frying pan over high heat, fry the onion and garlic, add the capers and mushrooms and season with salt and pepper.
3. Arrange the fillets on a plate and pour the sauce.
4. Serve with white rice, steamed or mashed potatoes, green salads or cooked vegetables.

Grilled tilapia with pesto sauce

Grilled tilapia with pesto sauce – Photo: Guia da Cozinha
Preparation time:

30 minutes

Performance:

4 portions

Difficulty level:

easy

Ingredients:

• 4 tilapia fillets
• Salt and black pepper to taste
• 4 tablespoons of olive oil
• Brazil nuts to decorate

Sauce

• 3/4 cup olive oil (tea)
• 1 cup basil (fresh)
• 4 tablespoons of parsley
• 1 clove of garlic
• 1/2 cup Parmesan (grated)
• 1/2 cup chopped Brazil nuts (tea)
• salt to taste

Method of preparation:

1. For the sauce, in a blender, beat the olive oil, basil, parsley, garlic, Parmesan and chestnut.
2. Fix salt and book.
3. Season the tilapia fillets with salt and pepper.
4. Heat a skillet over medium heat with the olive oil and grill the fillets until golden brown on both sides.
5. Remove from the oven, transfer to a serving dish, cover with the pesto, decorate with Brazil nuts and serve immediately.

Spicy grilled tilapia fillet with pineapple

Spicy tilapia fillet with pineapple – Photo: Seara
Preparation time:

30 minutes

Performance:

4 portions

Difficulty level:

average

Ingredients:

• 600 g of tilapia fillets
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon of paprika
• 1 teaspoon of pepper cayenne pepper
• 1 teaspoon dried oregano
• 1 teaspoon of thyme leaves
• 1 teaspoon of pepper
• 1 dessert spoon of lemon juice
• 2 tablespoons of olive oil
• 1 pinch of salt

to grill the fillet steak In Tilapia

• 3 tablespoons of olive oil
• 1 tablespoon of butter

For the grilled pineapple with toast

• 1 table spoon of butter
• 1 pinch of salt
• 1 teaspoon freshly ground black pepper
• 2 spoons of honey
• 4 fan-shaped pineapple slices
• 1⁄4 glass of dry white wine
• 2 focaccias cut into strips

Method of preparation:

1. First, thaw the tilapia fillets according to package directions.
2. In a small bowl mix well: garlic, onion, paprika, peppers, oregano, thyme, lemon juice, olive oil and salt.
3. With this blend spicygrease the tilapia fillets on both sides, pressing down a little to set the seasoning.
4. In a non-stick pan, heat the butter with the oil and brown tilapia.

Grilled pineapple:

1. In a non-stick pan, heat the butter with the salt, pepper and honey.
2. Immediately after, grill the pineapple fans on both sides.
3. Add the wine and let it evaporate.
4. Remove the pineapple fans and in the same pan, without washing them, brown the strips of bread.
5. Then serve the tilapia with pineapple and grilled bread strips.

Grilled tilapia with vegetables

Bet on grilled tilapia with vegetables – Photo: Guia da Cozinha
Preparation time:

45 minutes

Performance:

4 portions

Difficulty level:

easy

Ingredients:

• 4 tilapia fillets
• Juice of 1 Sicilian lemon
• 1 teaspoon ginger (grated)
• Salt, black pepper, chopped parsley and olive oil to taste
• 7 tablespoons of butter
• 2 crushed garlic cloves
• 1 carrot strips cooked al dente
• 1 potato, diced, cooked al dente
• 100 g of green beans cooked al dente

Method of preparation:

1. Season the fillets with the juice, ginger, salt and pepper.
2. Over medium heat, melt 4 tablespoons of the butter and saute the garlic for 3 minutes.
3. Add the carrots, potatoes, green beans, salt, pepper, parsley and stir-fry quickly.
4. In a skillet over medium heat, melt the remaining butter and brown the fillets for 4 minutes per side.
5. Arrange the vegetables on top, sprinkle with parsley and serve dressed with a drizzle of oil.

grilled tilapia fillet

Grilled fish fillet – Photo: Guia da Cozinha
Preparation time:

30 minutes

Performance:

4 portions

Difficulty level:

easy

Ingredients:

• 6 tablespoons of breadcrumbs
• 3 tablespoons of olive oil
• 1 clove of grated garlic
• 1 tablespoon chopped parsley
• 4 tall fish fillets such as hake, tilapia or sea bass
• Salt and black pepper to taste
• 4 tablespoons of wheat flour
• 4 tablespoons of cream cheese
• 1/2 cup grated mozzarella

Method of preparation:

1. In a bowl, mix the breadcrumbs, half the olive oil, garlic, and parsley until crumbly and set aside.
2. Season the fillets with salt, pepper and flour them.
3. Heat a skillet with the remaining oil over medium heat and fry the fillets for 1 minute until golden brown on each side.
4. Immediately after transfer to a medium refractory, spread the ricotta, mozzarella and farofa.
5. Bake in the preheated oven for 10 minutes or until golden brown. Serve.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.