Tilapia Melt

Tilapia is a great fish. It's light, mild, inexpensive, delicious, quick to cook, and healthy!


Kids typically love this fish because of its delicate flavor and texture, which also enables it to soak up any wonderful flavors added to it.  

In light of how great I think it is, lately I've made a habit of cooking with it at least once a week.  And now I have a new trick with any of its leftovers — Tilapia Melts! Yum!  My older son actually likes this leftover creation more than the fish on its own.




  • 3/4 pound Talapia (about 2 fillets)
  • 2 tablespoons non-fat, plain yogurt
  • 1 1/2 tablespoons mayonnaise
  • 1 teaspoon lemon juice
  • Salt and pepper to taste
  • 4 slices of your favorite bread
  • 1 cup loosely packed spinach leaves
  • 1 small tomato
  • 4 slices of Swiss cheese


Total Prep and Cooking Time: 20 minutes

Preheat the broiler of the oven and cover a baking sheet with foil.  Place the fish on the foil and place the baking sheet under the broiler until the fish cooked through, about 6 minutes. Remove the fish and let it cool on the baking sheet. Leave the broiler on.

In a medium sized mixing bowl, combine the yogurt, mayonnaise, and lemon juice.  Add the fish to it and use a fork to break it into very small pieces. Season generously with salt and pepper.  

Place a new piece of foil on the baking sheet, add the bread, and toast it under the broiler.  This should take about 1 minute.  Then spread an even layer of the fish mixture over each slice.  Add spinach, followed by the tomato slices and cheese. Place back under the broiler just until the cheese is melted, about another minute.


A couple more Tilapia recipes:

Soy-Lime Broiled Tilapia with Kale-Spinach, Brown Rice Saute

Honey-Orange Tilapia