Pan fried tilapia
Discover a flavorful and easy-to-make Pan Fried Tilapia recipe. Featuring a delicious blend of paprika, onion, and garlic powder, dried oregano, and fresh thyme, this tilapia is perfectly crispy and seasoned. Ready in minutes, it's a perfect meal for weeknight dinners or special occasions.
- 13 May 2025
- Cook time 10 min
- Prep time 5 min
- 4 Servings
- 10 Ingredients
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.
Ingredients:
Instructions:
- 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.
- 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.
- 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.
- 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.
- Once cooked, transfer the tilapia fillets to a plate lined with paper towels to drain any excess oil.
- 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.
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.
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!
| Nutrition Facts | |
|---|---|
| Serving Size | 130 grams |
| Energy | |
| Calories 140kcal | 7% |
| Protein | |
| Protein 24g | 16% |
| Carbohydrates | |
| Carbohydrates 6g | 2% |
| Fiber 1.58g | 4% |
| Sugar 0.40g | 0% |
| Fat | |
| Fat 9g | 11% |
| Saturated 1.66g | 6% |
| Cholesterol 54mg | - |
| Vitamins | |
| Vitamin A 81ug | 9% |
| Choline 50mg | 9% |
| Vitamin B1 0.07mg | 6% |
| Vitamin B2 0.12mg | 9% |
| Vitamin B3 4.86mg | 30% |
| Vitamin B6 0.28mg | 16% |
| Vitamin B9 30ug | 8% |
| Vitamin B12 1.79ug | 75% |
| Vitamin C 0.05mg | 0% |
| Vitamin E 1.51mg | 10% |
| Vitamin K 6ug | 5% |
| Minerals | |
| Calcium, Ca 27mg | 2% |
| Copper, Cu 0.13mg | 14% |
| Iron, Fe 1.57mg | 14% |
| Magnesium, Mg 40mg | 9% |
| Phosphorus, P 210mg | 17% |
| Potassium, K 440mg | 13% |
| Selenium, Se 50ug | 88% |
| Sodium, Na 350mg | 23% |
| Zinc, Zn 0.60mg | 5% |
| Water | |
| Water 90g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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