This 15-Minute Skillet Tilapia is easy, delicious, under 250 calories, serves 6 and costs $12.54 to make. Which is just $2.09 per serving! It’s also gluten-free, low carb, and Keto-friendly!
Skillet Tilapia is a budget and health-friendly meal. That is a combination that does not come along all too often guys. This recipe is low-carb, Keto, and gluten-free!
Eating healthy can be hard on the wallet. And yet it is so important. We are on a mission to provide some healthy, budget-conscious recipes. And we think we nailed it with this one.
This recipe is an easy recipe you can whip up on a school night. Skip the drive-thru and head home to make this recipe instead. You will not regret it and your bank account will thank you.
Do you find yourself baking Tilapia very often? I know I never made it. However, that was before I had a realization that it is actually not that expensive. And following the directions in this recipe, Skillet Tilapia is super yummy ALL YEAR LONG. Plus it only takes 15 minutes!
Skillet Tilapia Recipe Questions Answered:
What temperature does cooked tilapia need to be?
If you are not able to tell if the fish is completely cooked you should check the internal temperature. Do this by using an instant-read thermometer and ensure the temperature reads 145 degrees F.
Is tilapia healthy?
Yes! Tilapia is full of protein and low on calories. It is also a good source of B12 and potassium. In just 3.5 ounces, Tilapia carries 26 grams of protein and 128 calories. That’s awesome!
What goes with Tilapia?
A few ideas for items that go well with Tilapia are veggies, potatoes, and salad.
How to Make skillet Tilapia Recipe:
- First, In a large 12-inch skillet, heat oil over medium heat. Once shimmering, add tomatoes, artichoke hearts, and capers and cook, stirring constantly until heated through, about 3-4 minutes.
- Then, place the tilapia fillets over the tomato mixture and cover the skillet. Cook for 7-8 minutes, or until the fish is done. You’ll be able to tell because it flakes easily with a fork. If your skillet is not large enough, then cook the tilapia in batches.
- Finally, season the dish to taste with salt and pepper and serve with grated Parmesan cheese and lemon wedges.
How to get the kids involved with this recipe:
- Ages 2-3: Let them help plate the dish and sprinkle grated parmesan cheese over each Tilapia.
- Ages 4-5: Let them help prepare the tomato mixture.
- Ages 6-8: Let them help make the tomato mixture. Teach them how to safely nestle the fish into the skillet.
- Ages 9-11: Supervise them while they prepare the entire recipe. Remember to have them read it twice before beginning the recipe.
- Ages 12+: Let them prepare the entire recipe, unsupervised, while you do the happy dance in the corner!
Discover why we love getting the kids involved in the kitchen and more tips in our How to Get Kids Involved In Cooking article.
The Flavor and Recipe Variations:
- Instead of tomatoes, artichokes, and capers, use a mixture of lima beans, corn, and onion (basically succotash without the bacon).
What to Serve with Skillet Tilapia:
More Healthy Recipes:
- Crock Pot Greek Yogurt
- Dry Roasted Chickpeas
- Easy Chana Masala
- Easy Oven Baked Salmon
- Green Smoothie
- Grab and Go Yogurt Parfait Boxes
- Homemade Granola
- Italian Zucchini Boats
- Mango Banana Smoothie
- Mexican Chicken Rice Bowls
- Zucchini Taco Boats
How long is this good for:
- Serve: This dish will keep at room temperature for up to 2 hours.
- Store: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freeze: Place in an airtight container or heavy-duty freezer bags and freeze for up to 1 month.
How much will this Skillet Tilapia recipe cost:
RECIPE COST: $12.54
COST PER SERVING: $2.09
To find out more about how we price our recipes, check out Budget Recipes Explained.
- 1 tablespoon olive oil – $0.13
- 14-1/2 ounces canned Hunts diced tomatoes with garlic – $0.98
- 14 ounces canned water-packed quartered artichoke hearts – $1.98
- 3 tablespoons drained capers – $0.74
- 6 tilapia fillets, about 6 ounces each – $7.72
- Salt and pepper to taste – $0.02
- ¼ cup freshly grated Parmesan cheese – $0.49
- 1 lemon – $0.48
Cook’s Tools:
Skillet Tilapia
Recipe Cost $12.54 Recipe Serving Cost $2.09Equipment
- fine mesh strainer
- 12-inch covered skillet
- Wooden spoon
Ingredients
- 1 Tablespoon olive oil
- 1 can (14.5 ounces) Hunts diced tomatoes with garlic drained
- 1 can (14 ounces) water-packed quartered artichoke hearts drained
- 3 Tablespoons drained capers
- 6 tilapia fillets about 6 ounces each
- Salt and pepper to taste
FOR SERVING:
- ¼ cup freshly grated Parmesan cheese
- 1 lemon cut into wedges
Instructions
- In a large 12-inch skillet, heat oil over medium heat. Once shimmering, add tomatoes, artichoke hearts, and capers and cook, stirring constantly until heated through, about 3-4 minutes.
- Place the tilapia fillets over the tomato mixture and cover the skillet. Cook for 7-8 minutes, or until the fish is done. You’ll be able to tell because it flakes easily with a fork. If your skillet is not large enough, then cook the tilapia in batches.
- Season the dish to taste with salt and pepper and serve with grated Parmesan cheese and lemon wedges.
Nutrition
This 15-Minute Skillet Tilapia is easy, delicious, under 250 calories, serves 6 and costs $12.54 to make. Which is just $2.09 per serving! It’s also gluten-free, low carb, and Keto-friendly!
Sandi
This recipe was perfect for our busy school night dinner. I love how fast it cooks.
Jess Jankowski
It is just so convenient for those busy nights! Thanks for your review!
katie
This is exactly what I needed! 15 minute meals on a weeknight are lifesavers when you have a super busy and active family. Can’t wait to give this a try and introduce some new “chicken” to the kids.
Jess Jankowski
Awesome! Hope they love the “chicken!”
Wendy Collins
“Best tilapia I’ve ever had!” Direct quote from my health conscious 21-year-old son. Was easy to make and so Delicious. Will definitely be making again!!
Jess Jankowski
Wow! That just made my day!!
Aad
Hi, why is the calorie count in kcal? Because that is 247 kcal, which makes it 247000 cal.
Jess Jankowski
Hi there. It is a bit confusing how calories are counted since “k” typically means a thousand. Kilocalories is the form of measurement used. One kilocalorie is actually the same as one calorie. Hope that helps clear up the confusion!