Peanut Noodles with Tilapia

I’m continuing my partnership with Dish on Fish this month to bring you this fun spin on one of my favorite Asian dishes: Peanut Noodles with Tilapia! Think outside the chicken, my friends. :)

peanut noodles with tilapia

As you guys know from my post last month about Why You Should Eat More Seafood, seafood is delicious, versatile, and easy to prepare – in addition to being very nutritious!

I thought sharing an Asian dish made with tilapia would be a fun way to mix it up from chicken or tofu, and to showcase the versatility of seafood. If you’re a peanut sauce fan you will love this dish!

tilapia with peanut sauce 1

Tilapia in particular is a great fish to start with for non-fish lovers because of its mild taste. (See also my Almond Crusted Tilapia, which is always a huge hit in our house.)

Check out the Dish on Fish blog (and their Twitter, FB, and Pinterest pages) for tons more seafood recipes and useful health and nutrition information about fish.

tilapia with peanut sauce 6

Although this recipe has a number of steps, all the steps are still very simple and several steps can be done in advance, like making the sauce, cooking noodles, or roasting veggies. There also aren’t actually that many ingredients with all the cross-utilization!

tilapia with peanut sauce ingredients 1

The first step is to roast your veggies, which are coated with sesame oil, soy sauce, sesame seeds, and red pepper flakes. If you’re tight on time, simply skip this step and use raw veggies (aim for softer ones, like peppers), or quickly saute some veggies in a pan instead in the same sauce. Up to you! You can also just toss in steamed veggies or random leftover veggies from the fridge – the peanut sauce flavor still goes a long way.

tilapia with peanut sauce  step 1

While the veggies are roasting (or not), get the fish ready! Simply whisk together the sauce for the fish (soy sauce, sesame oil, rice vinegar, green onions, sesame seeds, and red pepper flakes) and drizzle it over the tilapia before baking for 10 minutes.

tilapia with peanut sauce step 3

Once the tilapia is in the oven, bring water to a boil for the soba noodles. They’ll only take about 4 or 5 minutes to cook! You’ll want to make the peanut sauce and chop your garnishes at this point, too. Then you just mix it all together and enjoy!

tilapia with peanut sauce 2

Here’s the full recipe – let me know how you like it!

Serves SERVES4     adjust servings

Peanut Noodles with Tilapia

Prep Time 15 MINUTES Prep Time
Cook Time 25 MINUTES Cook Time
Total Time 40 mins Total Time


for the veggies

  • 1 bunch broccoli, chopped into florets
  • 2 carrots, diced
  • 1 teaspoon sesame oil
  • 1 teaspoon low sodium soy sauce
  • pinch each of sesame seeds and red pepper flakes

for the tilapia

  • 4 tilapia filets
  • 1 tablespoon low sodium soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon rice vinegar
  • 1 green onion, chopped
  • pinch each of sesame seeds and red pepper flakes

for the sauce

  • 1/2 cup creamy natural peanut butter
  • 3 tablespoons low sodium soy sauce
  • 3 tablespoons rice vinegar
  • 1/4 cup water
  • 1 tablespoon sesame oil
  • 1 clove garlic, finely minced or grated
  • 1 teaspoon ginger, finely minced or grated
  • pinch each of sesame seeds and red pepper flakes

for serving

  • 8 oz soba noodles, cooked according to package instructions
  • optional garnishes: cilantro, lime wedges, peanuts, sesame seeds, red pepper flakes, green onions


  1. Preheat oven to 400 degrees F.
  2. Place the broccoli and carrots on a baking sheet; toss with sesame oil, soy sauce, sesame seeds, and red pepper flakes until evenly coated. Roast for 25 minutes, until tender and slightly browned.
  3. Place tilapia filets on a separate baking sheet. Stir together soy sauce, sesame oil, rice vinegar, green onions, sesame seeds, and red pepper flakes. Drizzle evenly over tilapia and bake for 10 minutes, until fish flakes easily with a fork.
  4. Whisk together all the sauce ingredients and set aside.
  5. Toss the noodles in enough sauce to coat; top with vegetables, tilapia, extra sauce, and garnishes.


A couple tips:

  • A great way to time this for weeknight cooking: Place the veggies in the oven and set a timer for 15 minutes. During that time, get the fish ready, whisk together the peanut sauce, and bring water to a boil for the noodles. When the timer goes off, place the fish in the oven and set a new timer for 10 minutes. During that time, cook the noodles (soba noodles usually just need 4-5 minutes) and chop garnishes. When the fish is ready, everything else should be good to go too!
  • Also, make extra peanut sauce for later! You can use it as a dip for veggies, or it also makes a great stir fry sauce. It’s especially delicious with stir fried shrimp, veggies, and rice – just mix it in at the very end.

tilapia with peanut sauce 3

Want more easy recipes that will win over even fish haters? Give these a shot:

This is a sponsored conversation written by me on behalf of National Fisheries Institute. The opinions and text are my own.


  1. 1

    Thank you for posting this! I’ve been trying to think of ways to get more fish into my diet, but I’ve always been afraid to cook it. This looks great!

  2. 2

    I have no idea what happened – I used to make fish a few times a week and I can’t even remember the last time I had it. Thanks for the reminder to switch it up. This sounds delicious. I love sesame oil!

  3. 3

    Hi Anne! I am curious to know what your thoughts are on tilapia since there are some studies out there that call tilapia (particularly farm-raised) as “unhealthier than bacon.”

    • 4

      Hi Cheryl! Great question. I think the key with seafood is to aim for variety. Certainly the more oily fish, like salmon, trout, tuna, sardines, anchovies, mackerel and herring are higher in omega 3s than less oily fish (like tilapia and catfish), but they still provide more of these heart-healthy nutrients than red meat, pork, or poultry. I’m a fan of tilapia because it has such a mild taste that it’s a great way to get non-fish lovers eating fish, and we enjoy it fairly often at home. I agree that it’s best to aim for wild caught with fish if possible vs. farmed, though, and to be aware where your fish is coming from. I hope this helps! :)

  4. 6

    This is a very different recipe altogether. Cooking fish is actually an art, which everyone doesn’t have. Thanks for sharing the recipe!

  5. 7

    Yum! Beautiful pictures :)

  6. 8

    LOVE the sauce for this, it tastes like like Chinese fast food place near my house! (except way healthier and more nutritious!)


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