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Recipe Series


Tilapia members of the enormous Cichlids family have only one nostril on either side of their heads. The female is considerably smaller than the male, and scientists have now successfully bred tilapia, which produce almost exclusively male offspring. Tilapia are freshwater fish, but can also live in salt water and are found in tropical seas. There are many varieties, with colors ranging from gray to bright red. Their flesh is firm, white, and moist, with a sweet flavor.


Tilapia are available all year round. Small fish are sold whole, while larger fish are sold already filleted. In Egypt and Israel, tilapia are sometimes marketed as St. Peters fish (not to be confused with John Dory fish).



Warm tropical waters, farmed worldwide in both salt and fresh waters.


Whole or boneless fillets.


Sweet, mild.


Firm, moist flake


2.2g fat per 8oz.

.8g saturated fat.

206 calories

44 g protein

204mg cholesterol.                          


Pan seared, broiled or baked.


Crispy Deep Fried Tilapia

Servings 4


  • 4 fillets Tilapia
  • 1-2 cups unbleached all-purpose flour
  • 4-6 eggs beaten until smooth
  • 2 cups unseasoned breadcrumb
  • 1 cup panko
  • salt & pepper to taste
  • 4 tbsp fresh minced parsley
  • ¼ cup grated Parmigiano Reggiano cheese
  • 1 tsp cayenne pepper


  • In a large bowl mix together all of the dry ingredients, except flour (breadcrumbs, salt and pepper, cayenne, parsley, and cheese).
  • In a separate bowl add 4-6 eggs, beat until smooth.
  • With a paper towel pat dry fillets.
  • Dredge in flour and pat off excess flour.
  • Next, coat the fillets in the egg.
  • Then cover in breadcrumb mixture and pat off excess coating.
  • Then either deep fry fillets until golden, or pan fry in a deep skillet until golden ( If pan frying uses enough oil to cover the entire fish).

Tilapia with Anchovy Sauce


  • 8 fillets anchovy
  • cup olive oil
  • 1 tsp minced garlic
  • salt & freshly ground black pepper to taste
  • 1¼-1½ lbs. Tilapia fillet
  • minced fresh parsley for garnish
  • lemon wedges


  • Preheat the broiler.
  • Mince anchovy fillets and add their oil to the olive oil.
  • Mix together the teaspoon of olive oil and garlic; brush the fillets lightly with this mixture and season them with salt and pepper.
  • Warm the remaining olive oil over low heat and add the anchovies.
  • Cook, stirring, always over low heat until theanchovies fall apart and the mixture becomes “saucy,” about five minutes.
  • Keep warm.
  • Place the tilapia fillets in a baking pan and broil, about 4-6 inches from the heat source, until the fish is golden and cooked through about 3-4 minutes.
  • Spoon a little of the sauce over each one, garnish with parsley, and serve with lemon.