Should I buy frozen tilapia?

Unless you live near where the fish is caught, most tilapia at the store has been previously frozen — even if it’s displayed as “fresh.” I usually buy it frozen and thaw it myself so I know exactly how it was handled.

How do you thaw tilapia safely?

The safest way is to thaw it overnight in the refrigerator. For a quicker option, seal it in a bag and submerge in cold water, changing the water every 30 minutes. Avoid thawing at room temperature.

What temperature is tilapia done?

Tilapia is done at 145°F internal temperature . The flesh should be opaque and flake easily with a fork.

Can I cook this in a pan instead?

Yes. Heat a cast iron skillet over medium-high with a little oil and cook for about 3–4 minutes per side. The Dijon and seasoning develop a great crust in the pan.

What’s the best type of tilapia to buy?

Most grocery store tilapia is sold as fillets, and they work perfectly here. If you can find frozen tilapia loins (Costco carries them), they’re especially nice because they’re evenly thick and cook very consistently.

Grilled Tilapia Recipe – Easy, Flaky & Never Dry

Name: Easy Grilled Tilapia
Prep time: 5 min
Cook time: 8 min
Total time: 13 min
Cuisine: Seafood
Ingredients: 2 teaspoons Lemon Pepper Seasoning; 1 teaspoon Dried Parsley; 1/2 teaspoon Dried Thyme Leaves; 1/2 teaspoon Garlic Powder; 1/2 teaspoon Table Salt; 1/2 teaspoon Cumin; 1/2 teaspoon Onion Powder; 1/2 teaspoon Smoked Paprika; 8 teaspoons Dijon Mustard; 4 Tilapia Filets (or 6 Loins); 1/2 Lemon, cut in to wedges

Description

This easy grilled tilapia recipe turns out flaky, flavorful, and never dry. Seasoned with lemon herb and brushed with Dijon, it cooks in just 8 minutes over medium-high heat.

Ingredients

Scale

For the Lemon Herb Dry Rub

2 teaspoons Lemon Pepper Seasoning
1 teaspoon Dried Parsley
1/2 teaspoon Dried Thyme Leaves
1/2 teaspoon Garlic Powder
1/2 teaspoon Table Salt
1/2 teaspoon Cumin
1/2 teaspoon Onion Powder
1/2 teaspoon Smoked Paprika

For the Fish

8 teaspoons Dijon Mustard
4 Tilapia Filets (or 6 Loins)
1/2 Lemon, cut in to wedges

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Instructions

Preheat grill to medium-high heat (about 450–500°F).
Pat tilapia dry with paper towels. Brush both sides lightly with Dijon mustard and season evenly with lemon herb dry rub (about 1½ teaspoons per fillet).
Clean grill grates well and lightly oil to prevent sticking.
Grill for 3–4 minutes without moving the fish. It will release naturally when ready to flip.
Flip gently with a thin spatula and cook another 3–4 minutes.
Begin checking internal temperature around the 6-minute mark. Remove from the grill at 145°F. The fish should be opaque and flake easily.
Finish with a squeeze of fresh lemon and serve immediately.

Notes

Pan searing also works great with this recipe. I like to use cast iron on the grill or non-stick pans indoors. The timing is about the same. Use 2-4 tablespoons of your favorite cooking oil on medium-high heat.

Prep Time: 5 minutes
Cook Time: 8 minutes
Category: Fish
Method: Grilling
Cuisine: Seafood

Nutrition

Serving Size: 1 filet
Calories: 160
Sugar: 0g
Sodium: 191mg
Fat: 3g
Saturated Fat: 0.7g
Unsaturated Fat: 2.3g
Trans Fat: 0g
Carbohydrates: 0g
Fiber: 0g
Protein: 32g
Cholesterol: 83mg