Low Sodium Pan Fried Tilapia
Savor the light and flavorful goodness of this *Low Sodium Pan Fried Tilapia*, a heart-healthy twist on a classic seafood dish. Perfectly seasoned with garlic powder, onion powder, black pepper, and paprika, this recipe delivers bold flavor without the need for excessive salt. The tilapia fillets are quickly pan-fried in olive oil to achieve a golden, crispy exterior while remaining tender and flaky inside. A drizzle of fresh lemon juice adds brightness, and a garnish of chopped parsley provides a pop of color and freshness. Ready in just 25 minutes, this quick and easy recipe is ideal for a weeknight dinner that’s both nutritious and satisfying. Serve with lemon wedges for a zesty finishing touch and pair with your favorite side dishes for a wholesome, low-sodium meal. Perfect for health-conscious eaters who love vibrant, clean flavors!
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 2 tablespoons Olive oil
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Paprika
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh parsley
- 4 pieces Lemon wedges
Instructions
Rinse the tilapia fillets under cold water and pat them dry with paper towels.
In a small bowl, mix together the garlic powder, onion powder, black pepper, and paprika.
Sprinkle both sides of each tilapia fillet with the spice mixture, pressing gently to ensure the spices adhere.
Heat the olive oil in a large non-stick skillet over medium heat.
Once the oil is hot, add the tilapia fillets to the skillet, making sure they do not overlap.
Cook the fillets for 4-5 minutes on one side until they are golden brown and easily flake with a fork.
Gently flip the fillets using a spatula and cook for another 4-5 minutes on the other side.
Once fully cooked, remove the tilapia from the skillet and place on a serving platter.
Drizzle lemon juice over the cooked fillets and garnish with freshly chopped parsley.
Serve immediately with lemon wedges on the side for an extra zest.
Nutrition Facts
Calories |
805 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.2 g | 50% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 228 mg | 76% | |
| Sodium | 234 mg | 10% | |
| Total Carbohydrate | 8.9 g | 3% | |
| Dietary Fiber | 2.2 g | 8% | |
| Total Sugars | 1.3 g | ||
| Protein | 105.3 g | 211% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 84 mg | 6% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 1714 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.
