How do I choose a fresh whole fish?

Look for tilapia with clear, bright eyes, shiny scales, and a mild sea-like aroma. The flesh should feel firm to the touch.

What other cooking methods can I use for a whole fish?

Aside from pan-grilling, you can also bake, steam or grill a whole fish outdoors. Each method will yield slightly different results, and require different levels of involvement, so choose the one that suits your preference and the amount of time you have for cooking. I'm a big fan of crispy skin on whole fish, so pan-searing a whole fish is the easiest way to get that charred goodness.

How do I know when the whole fish is cooked?

The flesh of the tilapia should turn opaque and easily flake with a fork when it's cooked. I like to check inside the fish (where we added lemons) to see if the fish has turned white from the inside. The USDA recommends the internal temperature should reach 145°F for safe consumption. I have found that if I pull the whole fish off the grill or stove top around 140°F, carry-over cooking takes it to 145℉ without drying out the fish at all.

What should I serve with a whole fish recipe?

Pan-grilled whole fish pairs well with a variety of sides. I usually finish off the can or jar of artichokes I used in the sauce by grilling them in the same pan, along with fresh green beans and potatoes. Roasted Baby Potatoes with Whipped Feta is another great option, or Mediterranean Basmati Rice with Lemon and Dill . Check out my article on Tilapia Side Dishes for 28 of my favorite sides for fish. If you're looking for another sauce option, Italian Salsa Verde is an olive-free herb sauce with huge flavor that I often serve with simple grilled fish dishes for an easy weeknight dinner.

How do I prevent the whole tilapia from sticking to the pan?

First, let your fish come up to room temperature. Very cold fish on a very hot pan will create steam, which will make the skin stick. Second, be sure the cooking surface, whether it's an outdoor grill, grill pan or a skillet, is properly preheated and either the pan or the fish has been lightly oiled before placing the fish in the pan. Then wait until the fish is fully cooked on the first side before attempting to turn. The skin will release easily once it is fully cooked on one side.

Can I cook a whole fish with the head-on?

Yes, you can cook a whole tilapia, snapper or sea bream with the head-on, like we did in this recipe.

How to store leftover grilled whole fish?

To store leftover fish, transfer to an airtight container and keep in the refrigerator for up to 3 days maximum. To reheat, warm gently in a covered skillet with olive oil until just heated through.

Pan Grilled Whole Tilapia - Weekday Pescatarian

Ingredients

Scale

2 whole fish, cleaned and scaled (tilapia, sea bream, branzino or similar)

2 teaspoons kosher salt

1/2 teaspoon black pepper

2 tablespoons extra virgin olive oil

1 lemon, halved, plus 4 lemon slices

For Herb and Olive Sauce:

1/4 cup Spanish olives, rough chopped

1/4 cup artichoke hearts, diced

1/4 cup flat leaf parsley, diced

1/4 cup fresh basil, diced

1/4 cup toasted walnuts

1/4 cup scallions

2 garlic cloves

2 anchovies

Zest of 1 lemon

1/2 cup extra virgin olive oil

Salt and black pepper, to taste

Chili flakes, optional

Cook Mode Prevent your screen from going dark

Instructions

To begin, make the herb sauce so it can marinate while the fish is grilling. Combine diced olives, artichoke hearts, parsley, basil and toasted walnuts in a bowl, along with lemon zest and a pinch of chili flakes (if using). In the bowl of a small chopper or food processor, combine scallions, garlic cloves and anchovies. Pulse until fine. Add to the bowl of olives, along with 1/2 cup extra virgin olive oil. Stir to combine. Taste and add salt and pepper. Set aside.
Next, prepare the fish. Dry fish well using paper towels. Use a sharp knife to make diagonal cuts in the fish all the way to the bones. Drizzle with olive oil, then season the fish generously inside and out with salt and pepper. Add a few thin lemon slices to the cavity of the fish.
Heat a grill pan or skillet over medium-high heat. When hot, place oiled and seasoned fish into the pan. Leave untouched for 7-9 minutes, allowing the fish to cook through to the center. Use a fork or spatula to life open the cavity to see if the fish is white from the inside, indicating it is cooked through on the first side. You can also use a fish spatula to move the fish and test that the skin is not sticking to the pan. Then gently flip the fish to the second side.
Again, leave the fish undisturbed for about 8 minutes, checking periodically to ensure the heat is appropriate and not cooking the skin too quickly. Add a drizzle of olive oil to the pan, if needed. Add halved lemon to the pan (cut side down) to grill for 3-4 minutes.
Once fish is cooked through and crispy on both sides, remove to a serving platter with grilled lemons. Top with Mediterranean herb and olive tapenade and serve with grilled bread.

Notes

Whole tilapia, branzino or red snapper are great options for this recipe in the United States. In Portugal, sea bream, sea bass or red snapper will do the trick!

Prep Time: 15
Cook Time: 20
Category: Easy Recipes
Method: Stove Top
Cuisine: American