Soy Sauce Tilapia

Frozen tilapia is a good go-to dinner. You know, on those days that you just don’t have time to make something fancy, but still want a healthy dinner? Make this over some rice and serve with a small salad and you have a full meal in very little time. The original recipe called for striped bass, but I only had tilapia on hand, so I made it this way and loved it. Now I do it like this all the time. When I don’t have scallions, I just skip them. My husband is not a fan, anyway, but he loves the soft onions, so although they’re not a part of the original recipe, sometimes I make a swap.

I like to make the scallions very soft, so I add them at the beginning. The original recipe does not. Oh well, do it however you like it.

Soy Sauce Poached Tilapia, adapted from Mark Bittman:


  • 1/3 cup low sodium soy sauce
  • 2 teaspoon sugar
  • 1 dried chili
  • 4 tilapia filets
  • 1 bunch scallions, sliced
  • Water (possibly)


1. In a large skillet, add the chili and scallions and put over medium low heat, mixing occasionally until the scallions soften, about 7 minutes.

2. Add the soy sauce and bring the heat up to medium high to bring to a boil.

3. Add the fish, skin side down (even though I usually use skinless) and add some water, if needed, to make sure the sauce goes almost all the way up the side of the fish.

4. Watch to make sure the mixture is bubbling, but not too hard, and cook for 8-10 minutes until the fish is cooked through and the sauce thickens.

5. Serve over some white rice (or brown, but the white soaks up the juices better) and enjoy!