Discover how to make a mouthwatering dish of oven-grilled tilapia paired with crispy fried plantains with this easy-to-follow recipe guide. A perfect combination of savory, sweet, and fresh ingredients!

I grew up in a kitchen filled with Afro-Caribbean aromas, where fresh fish and ripe plantains were weekly staples. This oven grilled tilapia with fried plantains dish is more than a meal – it’s a story on a plate. I remember my mother marinating the catch of the day with a blend of herbs and spices, then grilling it while a pan of plantains sizzled beside it. The savory scent of spiced fish and the sweet perfume of caramelized plantains would draw our whole family to the table. Now, I’ve recreated those beloved flavors in my own home, using an oven to grill the tilapia to tender perfection and frying plantains until golden. The result is a comforting meal that ties my Caribbean roots to modern weeknight cooking, packed with bold, West African-inspired flavors and personal nostalgia in every bite.

My husband and kids can’t get enough of this dish – even my picky cousin (whoonlyeats Caribbean food) cleaned her plate when I served it! 😉 Preparing this meal always brings back warm memories, from trips to the local fish market to sneaking crispy plantain slices before dinner. I’m excited to share this oven-grilled tilapia with you, along with all my tips to make it easy, healthy, and absolutely delicious .

If you loved this recipe, be sure to also try Salmon & Scallop Rasta Pasta , the bold flavors of Jamaican Escovitch Fish , or the tangy sweetness of Fish in Sweet and Sour Pineapple Ginger Sauce.

Why You’ll Love Tilapia

• Affordable – Tilapia is one of the most budget-friendly fish, making it a great option for families.

• Mild & Delicious – Unlike other seafood, tilapia does not have a strong “fishy” taste, making it perfect for those who prefer a more subtle flavor.

• Healthy Choice – Packed with omega-3 fatty acids and high-quality protein, tilapia is a great addition to a balanced diet.

While fried tilapia is tasty, I prefer oven-grilled tilapia because it’s healthier, lighter, and just as flavorful. Grilling or baking the fish reduces excess oil while locking in all the delicious seasonings.

Substitutions & Variations 

• Fish Alternatives: If you don’t have tilapia, this recipe works with other whole fish like red snapper, branzino, or porgy . Just make sure the fish fits in your oven or broiler pan. The marinade complements any mild white fish. You can also use tilapia fillets instead of a whole fish (about 4–6 fillets for the marinade quantity).

• Sweet vs. Savory Plantains: This recipe uses ripe (yellow/black) plantains for a sweet side dish Ripe plantains are sweet (almost like a banana but more starchy) and develop caramelized, crispy edges when fired. If you prefer a savory starchy side, you can use green plantains instead. Green plantains are firmer, much less sweet, and are typically fried as tostones – slice them thick, fry until lightly golden, smash them flat, then fry again until crisp.

• Adjusting the Spice: The marinade has a Scotch bonnet pepper which gives authentic heat. You can easily adjust this: for a milder flavor , use a milder chili or just a pinch of red pepper flakes. For extra spicy , add an extra Scotch bonnet or a dash of cayenne.

• Herb Variations: Traditional Caribbean green seasoning often includes herbs like fresh thyme, cilantro, parsley, or culantro (recao) . Feel free to add a handful of your favorite herbs to the blender for extra aroma.

• Cooking Method – Grill or Pan: If you prefer, you can cook the marinated tilapia on an outdoor grill or stovetop grill pan instead of the oven. Just be sure to oil the grates well and watch for flare-ups due to the dripping marinade. Grill on medium-high heat, ~5-7 minutes per side (for fillets) or until 145°F internally. You could also bake the fish at 400°F for ~20 minutes (especially for fillets) if you don’t want to broil.

Let us Talk Marinade!

This marinade is basically a “green seasoning” mix, and let me tell you—I swear by these specific ingredients when making grilled tilapia. I’ve made plenty of green seasoning mixtures before, but this combo just hits different! It brings out the best flavors in the tilapia without being too overpowering.

Of course, you can use whatever green seasoning mix you have on hand—just make sure to add curry powder and olive oil for that extra flavor boost. If you’re not a fan of spicy food, adjust the pepper to your liking—or leave it out completely. No pressure!

Pro Tip: Instead of using water to blend your seasoning, use olive oil. Trust me, you do not want water on your fish while it’s grilling! The olive oil keeps the tilapia moist and flavorful as it cooks.

And don’t forget—rub that marinade deep into every cut of the fish and inside the cavity for the best flavor in every bite.

Save some of the marinade to brush on top of the fish!