Low Fat Pan Fried Tilapia
Elevate your dinner table with this fast and flavorful recipe for **Low Fat Pan Fried Tilapia**, a healthy twist on a seafood classic. Perfectly seasoned with garlic, paprika, and a bright splash of lemon juice, these tender tilapia fillets are pan-fried to golden perfection using minimal olive oil and cooking spray, making them a guilt-free favorite. Ready in just 20 minutes, this recipe showcases the simplicity of fresh ingredients and balanced flavors, ideal for busy weeknights or light, satisfying meals. Garnished with fragrant parsley and served warm, it pairs beautifully with steamed vegetables or a fresh side salad. Experience a deliciously low-fat way to enjoy fish without sacrificing flavor!
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 2 tablespoons Lemon juice
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Salt
- 1 tablespoon Olive oil
- 2 tablespoons Fresh parsley
- 1 as needed Cooking spray
Instructions
Rinse the tilapia fillets under cold water and pat them dry with paper towels.
In a small bowl, mix together the lemon juice, garlic powder, paprika, black pepper, and salt.
Use this mixture to evenly coat both sides of each tilapia fillet. Let the fish marinate for about 5 minutes.
Heat a nonstick frying pan over medium heat and lightly coat it with cooking spray.
Add the olive oil to the pan and swirl to coat the surface.
Place the tilapia fillets in the pan, ensuring they are not crowded (you may need to cook them in batches if necessary).
Cook the fillets for approximately 3-4 minutes on each side, or until they are golden brown and flake easily with a fork.
Transfer the cooked tilapia to a serving plate and garnish with chopped fresh parsley.
Serve warm with additional lemon wedges if desired.
Nutrition Facts
Calories |
673 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.5 g | 33% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 228 mg | 76% | |
| Sodium | 1413 mg | 61% | |
| Total Carbohydrate | 6.8 g | 2% | |
| Dietary Fiber | 1.7 g | 6% | |
| Total Sugars | 1.1 g | ||
| Protein | 105.3 g | 211% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 72 mg | 6% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 1707 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.
