Grilled Tilapia
User Reviews
5
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Prep Time
10 mins
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Cook Time
6 mins
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Additional Time
1 hr
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Total Time
1 hr 16 mins
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Servings
4
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Calories
168 kcal
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Course
Main Course
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Cuisine
American
Grilled Tilapia
Description
Grilled Tilapia features fillets marinated in a mixture of olive oil, brown sugar, soy sauce, lemon zest, fresh parsley, thyme, salt, pepper, and minced garlic. The marinade tenderizes and seasons the fish over a one-to-eight-hour period. Cooking the marinated tilapia on a medium-high grill cooks the fish evenly, creating a slightly opaque and flaky texture without drying it out.
The resulting dish combines subtle sweetness and umami from the soy and sugar with herbal brightness and a touch of citrus from the lemon zest. Serving it with lemon wedges and parsley adds fresh garnish to complement the flavors.
The recipe is best executed carefully to avoid overcooking, which can cause the fish to crumble. Using thawed fish ensures even marination and cooking. It fits well as a quick weeknight dinner or as part of a grilled seafood platter.
Ingredients
- 1 1/4 pounds tilapia fillets
- 4 tablespoons olive oil
- 2 teaspoons brown sugar
- 1 1/2 tablespoons soy sauce
- 1 teaspoon lemon zest
- 2 teaspoons parsley chopped, fresh
- 1 1/2 teaspoons thyme fresh leaves
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 teaspoon garlic minced
- lemon wedges, for serving
- parsley wedges, for serving
Instructions
- Place the olive oil, brown sugar, soy sauce, lemon zest, parsley, thyme, salt, pepper and garlic in a large bowl or resealable bag. Whisk to combine.
- Transfer the tilapia fillets to the bowl or bag. Spoon the marinade over the top of the fish.
- Marinate in the refrigerator for at least 1 hour, or up to 8 hours.
- Remove the fillets from the marinade.
- Preheat an outdoor grill or indoor grill pan over medium high heat. Add the tilapia and cook for 2-3 minutes on each side or until fish is opaque.
- Serve immediately, garnished with lemon wedges and parsley if desired.
Notes
- Do not overcook the fish to prevent it from falling apart when turning on the grill.
- Frozen tilapia can be used if fully thawed before marinating to ensure even seasoning and cooking.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 168 kcal
% Daily Value*
| Calories | 168kcal | 8% |
| Carbohydrates | 4g | 1% |
| Protein | 19g | 38% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 62mg | 21% |
| Sodium | 592mg | 25% |
| Potassium | 565mg | 12% |
| Sugar | 5g | 10% |
| Vitamin A | 95IU | 2% |
| Vitamin C | 2.2mg | 2% |
| Calcium | 18mg | 2% |
| Iron | 1.2mg | 7% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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