Pan Fried Tilapia
This Pan Fried Tilapia is an easy dinner that cooks up perfectly in a skillet! The fish flakes tender and tastes delicious. It's a healthy meal that's full of flavor.
Servings: 3 servings
Calories: 178kcal
Ingredients
- 3 tilapia fillets
- 1/2 tsp salt
- 1/4 tsp pepper
- 1/2 tsp garlic powder
- 1/2 tsp paprika
- 1 tsp olive oil or vegetable oil or coconut oil
Instructions
- First season the fillets. Rub salt, pepper, garlic powder, and paprika onto both sides of the fish.
- Add just enough oil to coat the bottom of a nonstick skillet (about 1 teaspoon). Lift pan and gently roll oil around to coat entire bottom.
- Replace skillet on stove and turn heat to high.
- Add fish fillets in an even layer. Wait for oil to start to sizzle. This means that the pan is ready to cook the fish. Reduce heat to medium high.
- Pan fry the tilapia for 3 minutes or until the fish is brown on the bottom.
- Flip the fish fillets and continue cooking for 4 more minutes or until fillets are cooked through. Cooking time will vary slightly depending on the thickness of the fillets. To be sure, check the internal temperature of the fish. It should register at least 145 degrees.
- Turn off heat. Remove fish from frying pan and place on serving dish.
Video
Notes
- Oil is optional here, especially if you are using a nonstick pan. It's just used for flavor. You can cook with vegetable oil, coconut oil, or olive oil
- Try any seasonings of your choice. We recommend salt, pepper, garlic powder, and paprika
- If at any point during cook time, the fish starts to burn, turn the heat down to medium
Nutrition
Serving: 1g | Calories: 178kcal | Carbohydrates: 1g | Protein: 34g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 85mg | Sodium: 477mg | Potassium: 529mg | Fiber: 0.2g | Sugar: 0.05g | Vitamin A: 165IU | Vitamin C: 0.01mg | Calcium: 19mg | Iron: 1mg