Grilled Tilapia on Indoor Grill in 10 Minutes

Grill tilapia indoors the easy way using a Cuisinart Griddler, George Foreman grill, or panini maker. 

Perfect for Blackstone Grilling, too!

No grill? Use a skillet on the stovetop and flip it half way through cooking. 

It only takes a few minutes and a sprinkle of seasoning to have healthy and delicious grilled fish!

Grilling tilapia indoors is a fantastic way to enjoy flaky, tender fish without needing an outdoor grill.

Tilapia is a mild white fish that’s easy to cook and works wonderfully in a variety of recipes.

Whether you’re making fish tacos or serving it with a fresh salad, grilled tilapia can be a healthy and delicious meal.

In this blog post, we’ll explore different types of indoor grilling, share a full recipe for grilled tilapia, and offer tips to make the most of your cooking experience.

Types of Indoor Grilling

When it comes to grilling indoors, there are several methods you can use. Each one gives your tilapia a unique flavor and texture:

1. Grill Pan: A grill pan is a fantastic tool for grilling fish on the stove. It has ridges that create grill marks and allows excess fat to drain away. This method is perfect for achieving that smoky flavor without needing an outdoor grill.
2. George Foreman Grill: This indoor grill cooks both sides of the fish simultaneously, making it a great choice for busy nights. It’s easy to use and can handle tilapia fillets beautifully.
3. Cast Iron Skillet: A cast iron skillet provides excellent heat retention and is perfect for grilling delicate fish like tilapia. Preheat the skillet to medium-high heat for the best results.
4. Air Fryer: If you’re looking for a healthier option, an air fryer can give you crispy tilapia with less oil. It’s a great way to make grilled tilapia while keeping the calorie count down.
5. Broiler: Using the broiler in your oven is another way to grill tilapia indoors. The high heat cooks the fish quickly and gives it a nice char. Just be sure to keep an eye on it to prevent burning!

Prepare The Grill

To grill tilapia indoors begin by brushing olive oil on the top and bottom griddle plates of your Cuisinart Griddler , George Foreman grill or other brand indoor grill or panini maker.   

Next set grill to medium-high temperature. Another easy fish recipe to try is our Rainbow Trout!

How to Grill Tilapia on the Blackstone Griddle

This recipe works great on an outdoor Blackstone Griddle, too. New to the Blackstone Griddle?

Check out pro tips in our How to Season a Blackstone Griddle {Beginner’s Guide }. Cook on low temperature for 3 to 5 minutes depending on thickness.

Preparing the Tilapia

Now that we’ve covered the types of indoor grilling, let’s get started on how to grill tilapia. Here’s what you’ll need:

Ingredients

See our easy recipe in the card below.

• 4 tilapia fillets (fresh or thawed)
• 2 tablespoons olive oil (or vegetable oil)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• 1 teaspoon black pepper
• Juice of 1 lemon (plus lemon slices for garnish)
• Fresh parsley, chopped (for garnish)
• Optional: cherry tomatoes or bell pepper for grilling alongside

Instructions

1. Prep the Fish: Start by rinsing the tilapia fillets under cold water. Pat them dry with a paper towel. This helps ensure they grill well and achieve that perfect flaky texture.
2. Marinate: In a small bowl, combine the olive oil, garlic powder, onion powder, smoked paprika, black pepper, and lemon juice. This mixture will add flavor and moisture to the fish. Brush both sides of the tilapia fillets with the marinade and let them sit at room temperature for about 15 minutes.
3. Preheat the Grill: If you’re using a grill pan or George Foreman grill, preheat it to medium-high heat. For a cast iron skillet, place it on the stove and heat for about 5 minutes. If using the broiler, set your oven to broil.
4. Grill the Tilapia: Place the tilapia fillets on the grill grates. If you’re using a grill pan, ensure the ridges are hot. Grill each side for about 3-4 minutes, or until the fish is opaque and flakes easily with a fork. The internal temperature should reach 145°F (63°C) for safe consumption. If you’re grilling cherry tomatoes or bell pepper, add them to the grill during the last few minutes of cooking.
5. Serve: Remove the tilapia from the grill and let it rest for a minute. Serve it with lemon slices and a sprinkle of fresh parsley on top. You can also add grilled cherry tomatoes or bell peppers for extra flavor and color.

Perfect Pairings

Grilled tilapia is versatile and can be served with a variety of sides. Here are some delicious ideas to complete your meal:

• Fish Tacos: Flake the grilled tilapia and serve it in flour tortillas with pineapple salsa or peach salsa. Add some shredded cabbage for crunch!
• Couscous Salad: Pair your tilapia with a refreshing couscous salad made with cherry tomatoes, cucumber, and a drizzle of lemon vinaigrette.
• Sweet Potatoes: Roasted sweet potatoes make a great side dish. Their natural sweetness complements the smoky flavor of the grilled fish.
• Fresh Salad: A simple green salad with mixed greens, cherry tomatoes, and a light vinaigrette is a healthy and refreshing option.

Storing Leftovers

If you have leftover tilapia, it’s best to store it properly. Allow the fish to cool completely, then place it in an airtight container.

You can keep it in the refrigerator for up to 2 days. Check out our article on How Long Is Food Good For in the Fridge?

Reheat it gently on the stove or in the microwave to avoid drying it out.

Nutritional Information

Tilapia is not only delicious but also packed with nutrients. It’s a great source of protein and contains essential vitamins and minerals.

When grilled, tilapia retains its healthy qualities without excess calories from frying.

Here’s some available nutrient data per serving or check out our Food Calories List for calorie values on your favorite foods.

• Calories: Approximately 140
• Protein: 28g
• Fat: 2g
• Carbohydrates: 0g

Including grilled tilapia in your diet can contribute to a healthy eating plan, especially if you’re looking for easy recipes that fit within a calorie diet or a medically restrictive diet.

Tips for Best Results

• Room Temperature: Always let your fish sit at room temperature before grilling. This helps it cook evenly and prevents it from becoming rubbery.
• Don’t Overcook: Tilapia cooks quickly, so keep an eye on it. Overcooking can lead to a dry, less enjoyable texture.
• Use an Instant-Read Thermometer: To ensure perfect doneness, use an instant-read thermometer to check that the internal temperature reaches 145°F (63°C).
• Experiment with Flavors: Feel free to play with different spices and marinades. Old Bay seasoning or a hint of brown sugar can add a unique twist to your grilled tilapia.

Can You Grill Frozen Tilapia on the Grill?

If you are using frozen tilapia fillets first thaw them by placing the individually packaged bags of fish in a dish of cold water for about 10 or 15 minutes.

Rinse fresh or thawed tilapia fillets in cold water and place them on a plate.

Seasonings for Fresh or Frozen Tilapia

Seasoning such as Red Lobster Original Seafood Seasoning.  You can use your favorite seasoning or even fresh lemon juice and black pepper.

How Long to Cook Tilapia on the Grill

Use a spatula to place filets on griddle and close the lid.  Let cook for 1 to 2 minutes if very thin slices are used. 

If pieces are what I call average (about 1/4 inch thick) it should take about 5 to 7 minutes. 

For thick pieces, it will take about 8 to 10 minutes.  You can open the griddle and check on it to be sure not to overcook it. 

If using an indoor griddle that you are cooking both sides at once it does not take very long to grill.

Cooking Variations

Alternately you could also use a skillet on top of the stove if you flip it half way through cooking.  It only takes a few minutes to have healthy and tasty grilled fish!

Serving Suggestions

Remove cooked fish from griddle, place on serving plate and top with lemon or lime slices.  Serve immediately. 

Need a good side to go with your grilled fish?  Try our recipe for Easy Coleslaw for a great side dish for fish.

What Kind of Fish to Grill?

You can choose varieties such as tilapia, haddock, swordfish, snapper, grouper, tuna steaks, and salmon. 

Fresh or frozen fish both work well, although I like to thaw the frozen fish for about 10 minutes in cold water before grilling.

How Long to Grill Tilapia Indoors?

It depends on the thickness of the fillets.  Thin pieces can cook in as little as one minute and thicker pieces can take up to 10 minutes. 

Most importantly you want to cook them so that the fillets flake easily with a fork.

How Do I Prepare the Grill for Cooking Fish?

Baste a little olive oil on the top and bottom grates and then preheat to medium-high setting.

You might also like to try:

Conclusion

Grilling tilapia indoors is a great way to enjoy a delicious meal without the hassle of outdoor grilling.

With simple ingredients and a few easy steps, you can create a flavorful dish that impresses family and friends.

Whether you enjoy it in tacos, with a fresh salad, or alongside roasted sweet potatoes, grilled tilapia is sure to become a regular part of your meal rotation.

So fire up your grill pan or George Foreman grill and give this easy tilapia fish recipe a try!

Share your grilling adventures on social media, and don’t forget to keep an eye out for fresh tilapia at your grocery store. Enjoy your cooking!