Tilapia with Homemade Gluten-Free Teriyaki Sauce


As I’ve shared before, I often buy a main ingredient, such as a protein or seasonal vegetable, and then go home and figure out what I’m going to do with it. Such was the case with this recipe. I had tilapia, figured I would stare at it for a little while and see what it wanted me to do with it and then searched through my pantry and refrigerator for the ingredients that could make it happen. This time, I decided to do a simple sauteed tilapia with teriyaki sauce. Only one problem. When I looked in my pantry, I had no teriyaki sauce! What to do?

Well, I picked up my beloved iPhone, searched “homemade teriyaki sauce” and tons of recipes came up with ingredients that were actually IN my pantry! I read a bunch, thought about the ratios, put down the phone and then pulled together my own. It was so easy and delicious. The only things missing from the bottled teriyaki sauce were the 7 or 8 ingredients/preservatives on the label you can’t pronounce.

Simple and delicious. You can use this sauce as a marinade for any meat or fish (I make foil tented salmon teriyaki all of the time that is great too). It holds for about 1 week in the refrigerator. The sauce may thicken a little but still works well. Enjoy this recipe! Also, I want to tell you about what’s coming up on my blog in the future.

If you’ve been with me since the beginning of my journey, you know my plan was to share recipes used at home until I began the Culinary Arts program at the Institute of Culinary Education in NYC on October 30th. My October 30th start date was pushed back due to Hurricane Sandy. Thankfully, the school is up and running again and I will start the program this Sunday. I really can’t wait!

Going forward, I will share recipes I learn in culinary school (either naturally gluten-free and allergy friendly or adapted to be). I will also continue to share my own personal experiences managing food allergies and celiac for myself and the kids as well as talk about dining out with these issues. These diagnoses were not easy for our family. However, I am recapturing my joy and passion for food and teaching my children to do the same. Through this blog and when I finish culinary school, I hope to help others do so as well.

Thank you for joining me on this journey and I hope you will share your experiences and thoughts with me. Wish me luck in school!

5.0 from 4 reviews
Foodie Friday: Tilapia with Homemade Teriyaki Sauce
Recipe type: Main Dish, Sauce
Cuisine: Asian
Prep time: 
Cook time: 
Total time: 
Serves: 4
  • 1 C water
  • ⅓ C gluten-free soy or tamari sauce (Kikkoman or San-J)
  • ¼ C brown sugar
  • 2 cloves garlic, minced
  • 1 T cornstarch
  • 1 T canola or sesame oil (we use canola because my kids have sesame allergies)
  • ½ tsp ginger, minced
  • 5 chives (or small hand-full), minced
  • 4 Tilapia Filets
  • ½ Lemon
  • Montreal Steak Seasoning or Salt and Pepper to taste
  • 1 T canola or sesame oil
  • ½ Red Pepper, sliced thinly
  • ½ Red Onion, sliced thinly
  2. Put all of the ingredients in a saucepan over medium heat and whisk continuously until it boils.
  4. Heat a large sautee pan over medium heat
  5. Squeeze lemon over tilapia and season with montreal steak seasoning or salt and pepper
  6. Make sure pan is hot and put in oil
  7. Add Tilapia to pan and brown for about 2-3 minutes per side
  8. Add pepper and onion and sauté for a few minutes more
  9. Pour about ½ cup of teriyaki sauce over tilapia (or enough to just cover it)
  10. Bring to boil for 1 minute and reduce to simmer until desired doneness is reached with the fish (I like mine cooked through so 5-10 minutes usually does it)
  11. Serve over white rice and enjoy!



  • I can’t do what you do…look at food and know what to make!!!
    How did you know you had a celiac allergy? What symptoms did you have?

    • That’s why my recipes are here for you to follow! We all have some things we can see clearly. I can’t draw stick figures but food talks to me. 🙂 My 6 year old was diagnosed with celiac a little over 1 year ago. He was always tired and wasn’t gaining weight. They said he had the genetic marker and it was likely my husband or I had it. I’ve had lots of autoimmune issues over the years: my son was born very preemie b/c he wasn’t properly nourished, I had terrible sinuses and had to have surgery to fix it, excema, hair loss (alopecia areata), to name a few. All of those are linked to celiac but it took me 7+ years of going to different specialists before I was diagnosed.

      Thanks for your question and comment! xoxo

      • My husband and I loved this recipe. I will be able to use the homemade teriyaki sauce in many ways Thank you so much. I share your love of searching for all kinds of food possibilities. Food=Love works for me, too!

  • My boyfriend hates fish, but he LOVED this recipe. There was so much flavor, that it masked the fish without totally disguising it. I added some honey to the sauce, omitted the onions, and served with broccoli. We will be having this more often, thanks so much!

  • This was really good! And easy! Thank you for the recipe. I’ll definitely make it again on a regular basis!

Leave a Comment

Rate this recipe: