Looking for a light yet flavorful fish dish? This simple and delicious soy garlic tilapia combines salty, sweet, and savory for a balanced flavor profile. Ideal for those who want a high-protein, low-carb main course and don’t want to spend a lot of time standing over the stove, this meal comes together after prepping a simple marinade and takes just minutes to cook. Plus, it’s packed with nutrients, including omega-3s and other fatty acids. Enjoy it on its own or pair it with a veggie (like green beans) and a carb (like white or brown rice).
Key Ingredients & Their Health Benefits
- Tilapia: A lean source of protein that’s rich in vitamin B12, selenium, and niacin, as well as omega-6s, omega-3s, and other fatty acids
- Garlic: Supports immune health and contains antioxidants and other anti-inflammatory compounds
- Olive Oil: Packed with heart-healthy monounsaturated fats and antioxidants and supports brain and cardiovascular health
- Soy Sauce: Provides a small amount of protein and essential minerals like manganese
Recipe for Soy Garlic Tilapia
Yields: 2 servings
Recommended Serving: 1 fillet per person
Nutritional Information Per Serving*
- Calories: ~180
- Protein: ~22 g
- Carbohydrates: ~5 g
- Healthy Fats: ~6 g
- Fiber: ~0 g
*Approximation
Ingredients
- 2 tilapia fillets
- 3 tbsp. soy sauce
- 3 tsp. diced garlic
- 2 tsp. maple syrup
- 1 tsp. ground black pepper
- 2 tsp. olive oil
Optional Sides:
- Steamed green beans
- Cooked white or brown rice
Instructions
* See Recipe Tips section below *
- Prep and Marinate the Tilapia: Whisk soy sauce, diced garlic, maple syrup, and ground pepper. Place the tilapia fillets in a Tupperware container or bowl and pour the marinade over the fillets. Place covered in the refrigerator and marinate for 2–10 hours. (You know the rules with marinades: Longer = stronger.)
- Prepare the Skillet: Heat olive oil on medium heat in a skillet.
- Cook the Tilapia: Sear the marinated tilapia fillets for about 2 minutes per side, or until a golden-brown crust forms and the fish flakes easily with a fork.
- Plate and Serve: Serve immediately with a side of steamed green beans and rice, if desired.
Storage & Shelf Life
- Store leftovers in an airtight container in the refrigerator for up to 2 days
- Reheat gently in a skillet or microwave to avoid drying the fish out
- Do not freeze due to the delicate texture of tilapia
Recipe Tips
- Use fresh tilapia for the best flavor and texture
- Swap maple syrup for honey, if preferred
- For extra garnish, sprinkle with chopped green onions or sesame seeds
Photo by Drew Green