Healthy Tilapia Empanada

If you ask me, empanadas are one of the best handheld meals around.

These tilapia empanadas take a tasty twist on the classic Latin American favorite by using flaky white fish as the star filling. The tender tilapia pairs wonderfully with the crispy, golden-brown pastry shell and bright mix of seasonings.

I love how the mild fish soaks up all the good stuff – garlic, lime, and a hint of cumin that reminds me of my favorite fish tacos. A quick pan-sear gives the filling just the right texture before it’s tucked into the dough.

It’s a fun twist on fish night that works equally well as a quick lunch or casual dinner party bite.

What Kind of Tilapia Should I Use?

For empanadas, both fresh and frozen tilapia fillets work well, though frozen is often more convenient and just as good for this recipe. If you’re buying fresh tilapia, look for fillets that are firm, have a mild smell, and appear translucent with a pinkish hue. When using frozen fillets, make sure to thaw them completely in the refrigerator overnight and pat them dry with paper towels before cooking – this helps prevent excess moisture from making your empanada filling too wet. Farm-raised tilapia is the most common type you’ll find at the grocery store, and it works perfectly fine for this dish since the fish will be combined with other flavorful ingredients.

Options for Substitutions

This empanada recipe is pretty flexible and allows for several ingredient swaps:

• Tilapia: Any mild white fish works great here – try cod, haddock, or even sole. Just make sure it’s well-drained and flaked. If using a thicker fish, you might need to cook it a bit longer.
• Puff pastry: While puff pastry gives the best flaky result, you can use empanada discs from the Latin food section, or regular pie crust in a pinch. The texture will be different, but still tasty!
• White wine vinegar: Apple cider vinegar or regular white vinegar work just fine as replacements. Use the same amount.
• Olives and capers: If you’re not a fan of olives or capers, try chopped pickles or pickled peppers instead. You’re looking for that briny taste that makes the filling pop.
• Red potatoes: Any potato variety works here – russet, yukon gold, or even sweet potatoes for a different twist. Just make sure they’re cooked until tender but not mushy.
• Fresh parsley: Out of fresh parsley? Use 1 tablespoon dried parsley, or try fresh cilantro for a different flavor profile.

Watch Out for These Mistakes While Baking

The biggest challenge when making tilapia empanadas is handling the puff pastry – working with it while it’s too cold makes it crack, but if it gets too warm, it becomes sticky and impossible to manage. For best results, let your puff pastry thaw in the refrigerator overnight, then rest at room temperature for just 15-20 minutes before using. Another common mistake is overfilling the empanadas, which can cause them to burst during baking – stick to about 2-3 tablespoons of filling per empanada and leave a clean border around the edges for proper sealing. To ensure your empanadas turn golden brown and flaky, don’t skip the egg wash, and remember to cut small vents in the top of each pastry to let steam escape during baking – without these vents, your empanadas might end up soggy instead of crispy.

What to Serve With Tilapia Empanadas?

These flaky fish empanadas pair wonderfully with simple, fresh sides that complement their savory filling. A light cilantro-lime rice makes a perfect base, while a quick cabbage slaw with a splash of lime juice adds a nice crunch to your plate. You can also serve these with some black beans seasoned with cumin and garlic, or whip up a quick avocado dip for dunking. If you’re feeding a crowd, set out some chimichurri sauce or a spicy mayo dip – both work great with the mild fish filling and buttery pastry.

Storage Instructions

Keep Fresh: These tasty tilapia empanadas will stay good in an airtight container in the fridge for up to 3 days. Place a paper towel in the container to absorb any excess moisture and keep them from getting soggy. They’re perfect for packing in lunch boxes or enjoying as quick snacks!

Freeze: Want to make a big batch? You can freeze these empanadas both before or after baking! For unbaked ones, freeze them on a baking sheet until solid, then transfer to a freezer bag – they’ll keep for up to 3 months. For baked ones, cool completely and wrap individually in foil before freezing for up to 2 months.

Warm Up: To enjoy your refrigerated empanadas, pop them in a 350°F oven for about 10 minutes until they’re warm and crispy again. For frozen unbaked ones, bake them straight from the freezer, adding about 5-7 minutes to the original baking time. Already baked frozen ones? Thaw in the fridge overnight, then warm in the oven until heated through.

Preparation Time	30-45 minutes
Cooking Time	25-30 minutes
Total Time	55-75 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1200-1400
• Protein: 90-100 g
• Fat: 70-80 g
• Carbohydrates: 100-110 g

Ingredients

• 3 tablespoons olive oil
• 1/2 cup finely diced white or yellow onion
• 2 large garlic cloves, minced
• 4 tilapia fillets (thawed)
• Ground pepper, to taste
• 2 small red potatoes, peeled, cooked, and diced
• 2 carrots, peeled, cooked, and diced
• 6 chopped black olives
• 6 chopped green olives
• 4 teaspoons capers
• 3/4 teaspoon salt
• 3/4 teaspoon crushed red pepper
• 1/4 teaspoon paprika
• 1 tablespoon white wine vinegar
• 6 sprigs fresh parsley, chopped
• 1 package puff pastry sheets (contains 2 sheets, thawed)
• 1 egg
• All-purpose flour for dusting
• Baking sheets
• Parchment paper
• A 4-inch round cutter for empanadas

Step 1: Prepare Ingredients and Cook the Fish

Preheat your oven to 350°F (177°C).

In a large skillet, warm a bit of oil over medium heat.

Add chopped onion and minced garlic to the skillet and sauté for one minute until fragrant.

Gently place the four tilapia fillets in the skillet, season them with pepper to taste, and cook for 2-3 minutes per side until they are slightly browned and cooked through.

Step 2: Break Up Fish and Add Vegetables

Once the fish is cooked, break it up in the skillet using a couple of forks.

Add potatoes, carrots, olives, capers, salt, peppers, paprika, parsley, and vinegar to the skillet.

Stir to incorporate all ingredients with the flaked fish, and cook for an additional 2-3 minutes.

Taste the mixture and adjust the salt if needed.

Turn off the heat and set the skillet aside to cool.

Step 3: Prepare the Puff Pastry

Place one puff pastry sheet on a lightly floured, clean surface, keeping the other sheet in the fridge to stay cool.

Using a floured rolling pin, roll out the puff pastry sheet to a size of 12 x 12 inches.

Cut 9 circles out of the pastry using a round mold, lid, or the rim of a glass.

Gather the excess pastry and place it in a plastic bag to refrigerate.

Step 4: Fill and Shape the Empanadas

Place a teaspoon of the fish filling in the center of each pastry circle.

Fold the pastry over the filling, aligning the edges, and press down with your fingers to seal.

Using a fork, crimp the edges for extra security.

Make a small slit on the top of each empanada to allow steam to escape.

Arrange the empanadas on a baking sheet covered with parchment paper.

Step 5: Repeat and Prepare Additional Empanadas

Repeat the filling and shaping process with all 9 empanadas.

Take the second chilled puff pastry sheet from the refrigerator and repeat the process to make another 9 empanadas.

Combine the excess pastry from both sheets, knead briefly, and roll out to make another 4-6 empanadas, depending on the remaining dough.

Step 6: Brush, Bake, and Serve

Whisk an egg and brush it over each empanada to give them a golden shine.

Bake the empanadas in the preheated oven for 20-22 minutes, or until the pastry is golden brown and flaky.

Remove from the oven, let them cool slightly, and then enjoy your homemade tilapia empanadas!