6 Minute Grilled Tilapia

Love cooking with tilapia? Try my air fryer tilapia, parmesan crusted tilapia, and blackened tilapia next. My family LOVES grilling seafood during the warmer months, and my grilled tilapia is a staple. I love to whip it up during busy weeknights because it’s fast, tasty, and versatile. This particular recipe is very simple and focuses on letting the natural flavors of the fish shine.

Why I love this recipe

Quick and easy. The tilapia filets are easy to cook on the grill and don’t fall apart (unlike other delicate white fish). It’s also super speedy, with just 6 minutes of cooking time! It’s very nutritious. Tilapia is naturally low in fat and calories, but rich in protein – one petite filet has over 20 grams (source). It’s also a great source of essential vitamins and minerals, like vitamin B12, vitamin D, magnesium, and potassium (source). Affordable. Tilapia is affordable and easy to find compared to other types of mild white fish. No fishy flavor! This is the kind of fish I’d serve those who aren’t a fan of seafood tasting too ‘fishy.’

Ingredients needed

Tilapia. While fresh tilapia fillets are preferred, I actually usually use thawed frozen ones and can’t tell the difference. If you do as I do, thaw them overnight in the fridge. Olive oil. You need some fat to make sure the fish doesn’t stick to the grill and also keep it crisp on the outside. Kosher salt and black pepper. These are the only seasonings you need to accentuate the fish’s natural buttery flavors. Lemons and parsley. To garnish.

How to grill tilapia

I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post. Step 1: Season the fish. Pat the fish filets completely dry with a paper towel. Rub olive oil generously on both sides and season with salt and pepper. Step 2: Preheat the grill to medium-high heat. Once hot, scrape the grates and brush them with olive oil. Step 3: Grill the tilapia filets until the sides begin to turn opaque. Flip to the opposite side and cook until both sides are fully opaque. Step 4: Serve. Transfer the filets to a serving plate. Garnish with a sprinkle of chopped parsley and fresh lemon, then enjoy!

Arman’s recipe tips

Make sure the fish is at room temperature before grilling. This ensures the fish cooks evenly and completely and yields a more flaky texture. The best way to prevent fish from sticking to the grill is to ensure that the grates are hot and well-greased. I like to add a drop of water to it, and if it sizzles instantly, it’s ready! You’ll know the fish is cooked once it reaches an internal temperature of 140-145F. To check, insert an instant-read thermometer into the thickest part of the fish. If you don’t have a thermometer, press a fork in the middle and drag it down so that it flakes. If there are multiple layers, the fish is cooked.

Storage instructions

To store: Once the cooked fish has cooled to room temperature, store it in an airtight container in the fridge for up to 3 days. When it comes to seasoning options, the sky’s the limit. Switch things up with any of these flavors:

Cajun or Creole Seasoning. A smoky and tangy blend that comes with a subtle heat. Old Bay. A classic seafood seasoning. Lemon Pepper. To brighten up the flavors even further. Taco/Fajita seasoning. Similar to Cajun seasoning but puts the smokiness on full display. Greek seasoning. To help your fish taste like it’s come straight from the Mediterranean. Teriyaki. Baste the fillets in teriyaki sauce before grilling.

To freeze: Keep the cooked and cooled fish in an airtight container in the freezer for up to 2 months. Reheating: To reheat cooked tilapia without drying it out, it’s easiest to cover it and pop it into the microwave for 20 to 30 seconds.