High Protein Pan Fried Tilapia
Boost your protein intake without compromising on flavor with this **High Protein Pan-Fried Tilapia** recipe! Perfectly seasoned with a tantalizing blend of garlic powder, paprika, and oregano, these tender tilapia fillets are pan-fried to golden perfection in heart-healthy olive oil. Each bite is infused with a burst of zesty lemon juice and finished with a vibrant garnish of fresh parsley, making this dish as visually stunning as it is delicious. Ready in just 25 minutes, this quick and easy recipe is ideal for busy weeknights or meal prepping. Serve it with a side of roasted vegetables or a crisp green salad for a wholesome, nutrient-packed meal that suits a variety of diets. Whether you’re looking for a low-carb dinner or a flavorful way to enjoy lean fish, this recipe delivers on every front.
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 2 tablespoons Olive oil
- 1 teaspoon Salt
- 1 teaspoon Black pepper
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Dried oregano
- 1 whole Lemon
- 2 tablespoons Fresh parsley
Instructions
Rinse the tilapia fillets under cold water and pat them dry with paper towels.
In a small bowl, mix together the salt, black pepper, paprika, garlic powder, and dried oregano.
Season each tilapia fillet evenly on both sides with the spice mixture.
Heat the olive oil in a large skillet over medium-high heat.
Once the oil is hot, add the tilapia fillets gently into the skillet. Be careful not to overcrowd the pan; cook in batches if necessary.
Cook the fillets for 4-5 minutes on each side until the fish is golden brown and flakes easily with a fork.
While the fish is cooking, cut the lemon in half and squeeze the juice over the cooked fillets in the pan for added flavor.
After cooking, remove the fillets from the skillet and place them on a serving platter.
Finely chop the fresh parsley and sprinkle it over the cooked tilapia for garnish.
Serve the tilapia fillets immediately while hot, with additional lemon wedges on the side if desired.
Nutrition Facts
Calories |
812 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.5 g | 51% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 228 mg | 76% | |
| Sodium | 2595 mg | 113% | |
| Total Carbohydrate | 11.3 g | 4% | |
| Dietary Fiber | 3.8 g | 14% | |
| Total Sugars | 1.8 g | ||
| Protein | 106.0 g | 212% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 102 mg | 8% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 1780 mg | 38% | |
*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.
