Pan fried tilapia

Pan-fried tilapia features mild fish coated in a blend of spices for a crispy exterior and tender interior. This quick recipe is ideal for a healthy weeknight dinner.

11 Feb 2026
Cook time 10 min
Prep time 5 min

Ingredients:

16 oz tilapia
2 tbsp all-purpose white wheat flour
2 tbsp paprika
1 tbsp onion powder
1 tsp garlic powder
1 tsp dried oregano
1 tsp fresh thyme
1/2 tsp black pepper
1/2 tsp salt
1/8 cup olive oil

Pan-fried tilapia is a delightful and easy-to-make dish that marries the mild flavor of tilapia with a flavorful blend of spices. With a slight crisp on the outside and tender, flaky fish on the inside, this recipe is perfect for a quick and healthy weeknight meal. This guide will walk you through the steps to create this delicious fish dish.

Instructions:

1. Preparation:
- Pat the tilapia fillets dry with a paper towel to remove any moisture. This helps ensure a nice crispy coating when frying.
- In a shallow dish, combine the flour, paprika, onion powder, garlic powder, dried oregano, fresh thyme, black pepper, and salt. Mix well to ensure all the spices are evenly distributed.

2. Coating the Tilapia:
- Dredge each tilapia fillet in the seasoning mixture, ensuring each piece is evenly coated. You may need to gently press the fish into the mixture to ensure it sticks.

3. Heating the Pan:
- Heat the olive oil in a large skillet over medium-high heat. Make sure the oil is hot but not smoking before adding the fish. This should take about 2-3 minutes.

4. Cooking the Fish:
- Carefully place the seasoned tilapia fillets into the hot skillet. Fry the fillets for about 3-4 minutes on each side, or until the fish is golden brown and flakes easily with a fork. Avoid overcrowding the pan; cook in batches if necessary to ensure even cooking.

5. Finishing Up:
- Once cooked, transfer the tilapia fillets to a plate lined with paper towels to drain any excess oil.

6. Serving:
- Serve the pan-fried seasoned tilapia hot with your choice of sides such as a fresh green salad, steamed vegetables, or rice. Garnish with a sprig of fresh thyme or a wedge of lemon if desired.

Congratulations! You've mastered the art of making pan-fried tilapia. With its crisp, golden exterior and savory, tender interior, this dish is sure to be a hit at your dinner table. Pair it with your favorite sides or a fresh salad for a complete and delightful meal. Enjoy your homemade culinary creation!

Pan fried tilapia FAQ:

How long should I fry the tilapia fillets?

Fry the tilapia fillets for about 3-4 minutes on each side until they are golden brown and flake easily with a fork.

What should I do if the fish is sticking to the pan?

If the fish is sticking, make sure the oil is hot enough before adding the fillets. Allow them to cook undisturbed for a few minutes to create a crust before trying to flip.

Can I use frozen tilapia for this recipe?

Yes, you can use frozen tilapia, but make sure to thaw them completely and pat them dry before coating them to achieve the best results.

What is the best way to store leftover pan-fried tilapia?

Store any leftover tilapia in an airtight container in the refrigerator for up to 2 days. To reheat, place it in a skillet over low heat for a few minutes to maintain crispness.

What can I substitute for olive oil in this recipe?

You can substitute olive oil with vegetable oil, canola oil, or avocado oil, as they all have a high smoke point suitable for frying.

Tips:

- Ensure your tilapia fillets are patted dry before seasoning to help the spices adhere better and create a nice crust.

- Do not overcrowd the pan when frying the tilapia to ensure even cooking and a crispy texture.

- Adjust the seasoning to your taste; for a spicier kick, consider adding cayenne pepper or chili powder.

- Use a non-stick skillet to prevent the fish from sticking and make flipping easier.

- Heat the olive oil until it shimmers before adding the fish; this helps achieve a golden, crispy crust.

Nutrition per serving

4 Servings
Calories 140kcal
Protein 24g
Carbohydrates 6g
Fiber 1.58g
Sugar 0.40g
Fat 9g

Pan fried tilapia