Pat tilapia dry with paper towels
Season both sides with salt and black pepper
Optional: add garlic powder, paprika, lemon pepper, or chili powder
Optional: rub with olive oil or melted butter
Pan-fry (stovetop)
Heat a nonstick skillet over medium-high heat
Add 1–2 tbsp oil or butter
Place tilapia in the pan
Cook 3–4 minutes per side, until opaque and flakes easily
Remove and serve
Bake (oven)
Preheat oven to 400°F (200°C)
Place tilapia on a lined baking sheet
Add a little oil or dot with butter; add seasoning
Bake 10–15 minutes, until opaque and flakes easily
Broil (quick top browning)
Preheat broiler on high
Place tilapia on a broiler pan or lined sheet
Broil 3–5 minutes per side, until opaque and flakes easily
Air-fry
Preheat air fryer to 400°F (200°C)
Lightly oil tilapia and season
Air-fry 8–12 minutes, flipping halfway, until opaque and flakes easily
Poach (gentle)
Add tilapia to simmering broth or seasoned water (gentle simmer)
Cook 6–10 minutes, until opaque and flakes easily
Microwave (fast)
Place tilapia in a microwave-safe dish with a splash of water or broth
Cover loosely
Microwave on high 2–4 minutes, rest 1 minute, until opaque and flakes easily
Check doneness
Cook until fish is opaque and separates into flakes with a fork
Aim for about 145°F (63°C) internal temperature if using a thermometer
Serve suggestions
Finish with lemon juice
Optional: top with chopped parsley, sliced tomatoes, or a quick sauce (tartar, garlic butter, or salsa)