Heart-Healthy Pan Fried Tilapia
Elevate your seafood game with our "Heart-Healthy Pan Fried Tilapia," a quick and flavorful dish designed for wellness and simplicity. Perfectly seasoned tilapia fillets are pan fried in heart-smart olive oil until golden and flaky, then infused with the vibrant flavors of lemon zest, garlic, and a medley of dried herbs like basil and oregano. Served atop tender, wilted baby spinach that soaks up the savory pan juices, this recipe is a nutrient-packed dinner ready in just 20 minutes. Finished with a sprinkle of fresh parsley and an optional burst of lemon juice, this low-fat, antioxidant-rich meal is not only delicious but also an easy way to support a healthy lifestyle.
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Recipe Information
Ingredients
- 4 tilapia fillets
- 2 tablespoons olive oil
- 2 teaspoons lemon zest
- 2 tablespoons lemon juice
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
- 2 tablespoons fresh parsley, chopped
- 3 cups baby spinach
Instructions
Rinse the tilapia fillets under cold water and pat them dry with paper towels. Place the fillets on a clean plate.
In a small bowl, mix together the lemon zest, lemon juice, minced garlic, dried oregano, dried basil, black pepper, and salt.
Drizzle the olive oil into a large non-stick skillet and heat over medium-high heat.
Once the oil is hot, add the tilapia fillets to the skillet. Cook for about 3-4 minutes per side, or until the fish is golden and flakes easily with a fork.
During the last minute of cooking, pour the lemon-garlic mixture over the fillets.
Remove the fish from the skillet and set it aside on a serving platter. Maintain the heat in the skillet.
Add the baby spinach to the same skillet and sauté for 1-2 minutes until just wilted. This will allow the spinach to absorb any remaining flavors from the pan.
Serve the tilapia fillets on a plate topped with wilted spinach and garnish with fresh parsley.
Squeeze a little more lemon juice over the top if desired, and enjoy your heart-healthy meal!
Nutrition Facts
Calories |
818 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.1 g | 50% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 228 mg | 76% | |
| Sodium | 889 mg | 39% | |
| Total Carbohydrate | 10.5 g | 4% | |
| Dietary Fiber | 4.1 g | 15% | |
| Total Sugars | 1.0 g | ||
| Protein | 107.2 g | 214% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 193 mg | 15% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 1685 mg | 36% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
