This Garlic Butter Tilapia with Rice is a quick, elegant weeknight meal that feels special yet comes together in minutes. Flaky tilapia bathes in a rich garlic butter sauce, served over fluffy cauliflower rice for a low-carb dinner. The aroma is divine, and the process is straightforward—perfect for any home cook.
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Why You’ll Love This Garlic Butter Tilapia with Rice
- Fast & Simple: Ready in about 20 minutes with minimal effort.
- Amazing Flavor: Browned butter, garlic, and lemon create a rich, bright sauce.
- Light & Satisfying: Lean protein with an indulgent-tasting, low-carb base.
- Endlessly Versatile: Easy to customize with herbs, spice, or different proteins.
Ingredients & Tools
- 4 tilapia fillets (about 6 oz / 170 g each)
- 1 tsp paprika
- 1/2 tsp onion powder
- Salt and black pepper to taste
- 2 tbsp olive oil or avocado oil
- 4 tbsp unsalted butter
- 4-5 large garlic cloves, minced
- 1 tbsp fresh lemon juice
- 2 tbsp fresh parsley, chopped
- 1 bag (12 oz / 340 g) frozen cauliflower rice, or 1 small head of cauliflower, riced
Tools: A large skillet (non-stick or cast iron works great), a small bowl, and a spatula or fish turner.
Notes: Use high-quality butter and fresh garlic for the best flavor. Thaw and wring out frozen cauliflower rice to avoid sogginess.
Nutrition (per serving)
| Calories: | 385 kcal |
| Protein: | 35 g |
| Fat: | 25 g |
| Carbs: | 8 g |
| Fiber: | 3 g |
Serves: 4 | Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 25 minutes
Before You Start: Tips & Ingredient Notes
- Pat your tilapia completely dry. This is the single most important step for getting a beautiful sear instead of a steam. Use paper towels and press gently to remove all surface moisture.
- Don’t be shy with the seasoning. Tilapia is a very mild fish, so it needs a good amount of salt and pepper to build a flavor foundation. Season both sides just before it hits the pan.
- Have all your sauce ingredients ready. Once the fish is cooked, the sauce comes together in under two minutes. Having your minced garlic, lemon juice, and parsley measured and within arm’s reach makes the process seamless.
- Consider your cauliflower rice. If using frozen, I highly recommend thawing it completely and then wringing it out in a clean kitchen towel to remove excess water. This prevents your final dish from being soggy.
How to Make Garlic Butter Tilapia with Rice
Step 1: Start by preparing your tilapia. Take the fillets out of the packaging and pat them thoroughly dry with paper towels. This is the secret to a golden crust. In a small bowl, mix the paprika, onion powder, a generous amount of salt, and black pepper. Sprinkle this seasoning blend evenly over both sides of each fillet.
Step 2: Heat the olive oil in a large skillet over medium-high heat. You’ll know it’s ready when the oil shimmers. Carefully place the seasoned tilapia fillets in the hot skillet. They should sizzle immediately. Cook for 3-4 minutes on the first side, without moving them, until a lovely golden-brown crust forms and the edges of the fish look opaque.
Step 3: Now, gently flip the fillets. A thin spatula or a fish turner is perfect for this. Cook for another 2-3 minutes on the second side. The fish is done when it’s opaque throughout and flakes easily with a fork. Carefully transfer the cooked tilapia to a clean plate. Don’t worry if a few bits are stuck—that’s fond, and it’s packed with flavor for our sauce.
Step 4: Reduce the heat to medium-low. Add the butter to the same skillet. Let it melt and then cook for about a minute, swirling the pan, until it just starts to foam and smell nutty. This is browned butter, and it’s a game-changer. Immediately add the minced garlic and cook for just 30-60 seconds, stirring constantly. You want it fragrant, not burnt!
Step 5: Remove the skillet from the heat. Stir in the fresh lemon juice and most of the chopped parsley, saving a little for garnish. The sauce will bubble up and become wonderfully aromatic. Taste it and adjust seasoning with a pinch of salt if needed.
Step 6: While the fish is resting, quickly prepare your cauliflower rice. If using frozen and thawed, simply sauté it in a separate pan with a little oil over medium heat for 5-7 minutes, until hot and any residual moisture has cooked off. Season with salt and pepper.
Step 7: To serve, divide the warm cauliflower rice among four plates. Place a tilapia fillet on top of each bed of rice. Spoon that glorious garlic butter sauce generously over the fish and rice. Garnish with the remaining fresh parsley. Dig in immediately while it’s hot and the flavors are at their peak!
Storage & Freshness Guide
- Fridge: Store leftovers in an airtight container for up to 2 days.
- Freezer: Freezing not recommended; fish and cauliflower rice become watery.
- Reviving: Reheat gently in a covered skillet with a splash of water over low heat.
Serving Suggestions
Complementary Dishes
- A simple arugula salad — The peppery bite of arugula dressed with just lemon juice and olive oil cuts through the richness of the butter sauce beautifully.
- Roasted asparagus or green beans — Their slightly charred, earthy flavor is a perfect textural and flavor contrast to the tender fish.
- Sautéed zucchini or spinach — These quick-cooking veggies can even be prepared in the same pan after you make the sauce for an easy, all-in-one meal.
Drinks
- A crisp, dry white wine like Sauvignon Blanc — Its bright acidity and citrus notes are a classic pairing that mirrors the lemon in the dish perfectly.
- Sparkling water with a lemon wedge — For a non-alcoholic option, the bubbles and citrus cleanse the palate between each delicious, buttery bite.
- Iced herbal tea — A chilled mint or lemon verbena tea is wonderfully refreshing and doesn’t compete with the delicate flavors of the meal.
Something Sweet
- A few fresh raspberries — Their bright, slightly tart sweetness is a light and perfect finish that doesn’t feel heavy after this meal.
- A square of dark chocolate (85% cacao) — Just a little piece to slowly savor; its bitterness is a lovely contrast and feels like a real treat.
- A small bowl of lemon sorbet — It continues the citrus theme in a clean, refreshing way that feels like a proper dessert.
Top Mistakes to Avoid
- Overcooking the tilapia. Tilapia is very lean and can go from tender to tough and rubbery in a matter of minutes. It cooks fast, so keep a close eye on it. It’s done as soon as it flakes.
- Burning the garlic. Burnt garlic is bitter and will ruin your entire sauce. Once you add it to the butter, keep the heat medium-low and stir constantly—it only needs a minute to become fragrant.
- Crowding the pan. If your skillet is too small for all four fillets, cook them in two batches. Overcrowding steams the fish instead of searing it, and you’ll miss out on that beautiful golden color.
- Skipping the rest for the fish. Letting the tilapia rest on the plate for a couple of minutes after cooking allows the juices to redistribute, resulting in a more moist and flavorful bite.
Expert Tips
- Tip: Use a fish spatula. Its thin, slotted edge makes flipping delicate fillets a breeze and helps you get underneath without the fish falling apart. It’s a small tool that makes a huge difference.
- Tip: Brown your butter. Don’t just melt it. Letting it cook until it smells nutty and has little brown specks adds a deep, complex flavor that elevates the entire sauce from good to unforgettable.
- Tip: Finish with fresh herbs. Adding the parsley off the heat preserves its bright green color and fresh flavor. It’s not just a garnish—it’s a final layer of taste that really makes the dish pop.
- Tip: Reheat gently. If you have leftovers, reheat the fish gently in a covered skillet with a tiny splash of water over low heat. Microwaving will make the fish tough and the cauliflower rice watery.
FAQs
Can I use a different type of fish?
Absolutely! This method works wonderfully with any mild, white-fleshed fish that cooks quickly. Cod, sole, or even catfish are great substitutes. Just adjust the cooking time slightly depending on the thickness of the fillets—thicker pieces will need a minute or two longer per side.
My sauce broke and looks oily. What happened?
This usually happens if the heat was too high when you added the lemon juice, causing the emulsion to split. Don’t worry, it still tastes fine! To fix it, remove the pan from heat and whisk in a teaspoon of cold butter or a splash of cream until it comes back together.
Can I make this with real rice instead of cauliflower rice?
Of course! For a non-low-carb version, jasmine or basmati rice would be delicious. Just cook it separately according to package directions. The garlic butter sauce is so good you’ll want to pour it over any grain or vegetable.
How do I know when the tilapia is fully cooked?
The best test is visual and tactile. The flesh will turn from translucent to completely opaque white. When you gently press the top with a fork or your finger, it should feel firm and flake apart easily. The FDA recommends an internal temperature of 145°F (63°C).
Can I prepare any part of this dish ahead of time?
You can definitely get a head start! You can mince the garlic, chop the parsley, and mix the dry seasoning blend a few hours ahead. I don’t recommend cooking the fish in advance, as it’s best served immediately. But having your “mise en place” ready makes the actual cooking process incredibly fast.
Garlic Butter Tilapia With Rice
Make this easy Garlic Butter Tilapia with Rice for a fast, flavorful, and low-carb weeknight dinner. Ready in 25 minutes! Get the simple recipe here.
Ingredients
For the tilapia and seasoning:
-
4 tilapia fillets (about 6 oz / 170 g each)
-
1 tsp paprika
-
1/2 tsp onion powder
-
Salt and black pepper (to taste)
-
2 tbsp olive oil or avocado oil
For the garlic butter sauce:
-
4 tbsp unsalted butter
-
4-5 large garlic cloves (minced)
-
1 tbsp fresh lemon juice
-
2 tbsp fresh parsley (chopped)
For the cauliflower rice:
-
1 bag frozen cauliflower rice (12 oz / 340 g, or 1 small head of cauliflower, riced)
Instructions
-
Start by preparing your tilapia. Take the fillets out of the packaging and pat them thoroughly dry with paper towels. This is the secret to a golden crust. In a small bowl, mix the paprika, onion powder, a generous amount of salt, and black pepper. Sprinkle this seasoning blend evenly over both sides of each fillet.01
-
Heat the olive oil in a large skillet over medium-high heat. You’ll know it's ready when the oil shimmers. Carefully place the seasoned tilapia fillets in the hot skillet. They should sizzle immediately. Cook for 3-4 minutes on the first side, without moving them, until a lovely golden-brown crust forms and the edges of the fish look opaque.02
-
Now, gently flip the fillets. A thin spatula or a fish turner is perfect for this. Cook for another 2-3 minutes on the second side. The fish is done when it’s opaque throughout and flakes easily with a fork. Carefully transfer the cooked tilapia to a clean plate. Don’t worry if a few bits are stuck—that’s fond, and it’s packed with flavor for our sauce.03
-
Reduce the heat to medium-low. Add the butter to the same skillet. Let it melt and then cook for about a minute, swirling the pan, until it just starts to foam and smell nutty. This is browned butter, and it’s a game-changer. Immediately add the minced garlic and cook for just 30-60 seconds, stirring constantly. You want it fragrant, not burnt!04
-
Remove the skillet from the heat. Stir in the fresh lemon juice and most of the chopped parsley, saving a little for garnish. The sauce will bubble up and become wonderfully aromatic. Taste it and adjust seasoning with a pinch of salt if needed.05
-
While the fish is resting, quickly prepare your cauliflower rice. If using frozen and thawed, simply sauté it in a separate pan with a little oil over medium heat for 5-7 minutes, until hot and any residual moisture has cooked off. Season with salt and pepper.06
-
To serve, divide the warm cauliflower rice among four plates. Place a tilapia fillet on top of each bed of rice. Spoon that glorious garlic butter sauce generously over the fish and rice. Garnish with the remaining fresh parsley. Dig in immediately while it’s hot and the flavors are at their peak!07
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