This tilapia almondine is a simple and delicious recipe, making it easy to incorporate more fish into your weekly meal plan. Pair it with a favorite vegetable or starchy side for a quick and healthy meal in minutes.

If you’re looking for another lean protein to add to your meal rotation, fish is it!

The current recommendation, set forth by the American Heart Association, is to consume a 3.5-ounce serving of cooked fish- particularly fatty fish– at least 2 times per week. Fatty fish –such as salmon, mackerel, herring, sardines and albacore tuna – are good source of omega-3 fatty acids. But all fish, even the white varieties, offer some benefits.

Despite that recommendation, it is estimated that only 1 in 10 Americans actually eat the suggested 2 servings per week. That statistic is so hard for me to believe! I love fish and I want to help you love it too!

There are lots of reasons why people avoid fish, but the two I hear the most are taste and uncertainty over how to cook it. If you can relate to one of those, I have soome advice.

Reason #1: Taste

Food likes and dislikes often stem from childhood. Adults and children alike tend to migrate toward things that are familiar. So, if you were not raised eating fish, maybe you assume you do not like it.  Or, maybe you tried it and really did dislike it; perhaps you avoid it because you dislike the smell; or, maybe you fear it will taste “fishy.” Whatever your reason, I to encourage you to try again. Avoiding fish based on one experience or perceived experience is limiting yourself tremendously.

Reason #2: Fear of Cooking Fish

If you avoid fish because you don’t feel confident cooking it, I get it. Once upon a time, that was me.  Cooking any protein can be intimidating, especially if you’ve never done it. Let me set your mind at ease.

Fish is actually very easy to prepare. The key is to make sure it is completely cooked. When fish reaches the proper internal temperature (145° Fahrenheit), it becomes opaque in color and it flakes. I always recommend using a food thermometer, but you can also put your fish through the fork test. Insert a fork at a 45° angle and twist the fork gently. If it is done, it will flake easily. If it is undercooked, the fish will resist flaking and be translucent; just continue cooking and test again until it is done.

Tilapia Almondine

To build your fish cooking confidence, I’m sharing a simple recipe to get your started. Tilapia is a mild- flavored white fish, which makes it a great option for those new to eating and cooking fish. This tilapia almondine is made on the stove top, so you can actually observe the fish go from undercooked and translucent to opaque and flaky. Watching the fish move from raw to cooked will help you feel more confident.

Pour 1 tbsp of olive oil into a saute pan and warm over medium heat. Once hot, place thawed tilapia fillets in the pan. I use a large saute pan to make this recipe so that the fillets can lay side by side. This recipes only uses 1 tbsp of oil to sear the fillets. Limiting the oil controls the total fat and calorie content in the fish. Unfortunelty, it can also lcause the fish to stick tothe pan.  To prevent sticking, add a small amount of water to cover the bottom of the pan, and continue to cook on medium heat.

Sear both sides of the fish, then sprinkle with sliced almonds and pepper. Allow to cook for ~5-6 minutes on each side.The water should completely absorb into the fish, and each side should have a crispy coating covered with pieces of sautéed almonds. Make sure the internal temperatre reaches 145 degrees. Remove from heat and serve!

This Tilapia Almondine recipe is a simple and delicious; it’s kid tested and mother-approved! So, forget your fears and get busy in the kitchen.

Tilapia Almondine

Author: Heather Mangieri, RDN


  • 20 ounces Tilapia (raw)
  • 2 tbsp Sliced Almonds
  • 1 tbsp Olive Oil
  • 1/8 tsp Black Pepper
  • 1/8 tsp Salt


  • Pour 1 Tbsp. oil into sauté pan and warm over medium heat
  • Place thawed tilapia in pan and sprinkle with slivered almonds, black pepper and salt. Sear both sides, ~ 5-6 minutes on each side. Add water to cover the bottom of the pan and continue to cook on medium heat or until water is absorbed into the fish (water prevents the fish from sticking and having to use more oil).
  • Make sure internal temperature reaches 145 degrees. Serve and Enjoy


Recipe Makes: 4 Servings                   Serving Size: ~4-ounce piece
Pairing Recommendation: serve with a starchy carbohydrate such as these twice-baked potatoes and a non-starchy vegetable like these greenbean bacon-bundles
Nutrition Facts (per serving): 180 Calories, 1 Carbohydrates, 0 Fiber, 29 Protein, 7 g Fat, 1 g Saturated Fat, 150 mg Sodium, 20% DV Vitamin D, 6% DV Iron, 2% DV Calcium, 10% DV Potassium
Meal Planning Serving:  = 0 CHO; 4 PRO; 1.5 FAT

If you try this recipe, let us know what you think. Leave a comment below, or share a picture of your finished product with me on social media by tagging #HeatherMangieri or @heathermangieri


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