Mediterranean Diet Pan Fried Tilapia
Savor the vibrant flavors of the Mediterranean with this easy and healthy Mediterranean Diet Pan Fried Tilapia recipe! Perfect for a quick weeknight dinner, this dish combines tender, golden-brown tilapia fillets with a zesty garlic, lemon, and herb marinade. Paired with sautéed cherry tomatoes and red onions, it delivers a burst of freshness and natural sweetness. Rich in heart-healthy extra-virgin olive oil and fresh parsley and oregano, this recipe is packed with Mediterranean-inspired goodness. Ready in just 25 minutes, it’s a light yet satisfying option that’s both low-carb and high in protein. Serve it with a wedge of lemon for a refreshing finishing touch, and enjoy a guilt-free meal that’s as nourishing as it is delicious.
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 3 tablespoons Extra-virgin olive oil
- 1 whole Lemon
- 3 cloves Garlic cloves
- 0.25 cup Fresh parsley
- 2 tablespoons Fresh oregano
- 0.5 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 1 cup Cherry tomatoes
- 0.5 medium Red onion
Instructions
Rinse the tilapia fillets under cold water and pat them dry with paper towels.
Juice the lemon and set aside both the juice and one half of the lemon rind.
Finely mince the garlic cloves and chop the fresh parsley and oregano.
Halve the cherry tomatoes and thinly slice the red onion.
In a small bowl, combine the minced garlic, half of the chopped parsley, oregano, lemon juice, salt, and pepper. Mix well to form a marinade.
Place the tilapia fillets in a shallow dish and pour the marinade over them. Let them marinate for about 10 minutes at room temperature.
While the fish marinates, heat 2 tablespoons of olive oil in a large non-stick skillet over medium-high heat.
Add the cherry tomatoes and sliced red onion to the skillet, and sauté for about 3 minutes until they soften slightly. Remove them from the skillet and set aside.
In the same skillet, add another tablespoon of olive oil. Once hot, add the marinated tilapia fillets to the skillet. Cook for 3-4 minutes on each side until the fish is golden brown and cooked through.
Return the tomato and onion mixture to the skillet, juicing them with the cooked lemon rind half, and gently toss everything together to warm.
Garnish with the remaining parsley before serving. Adjust seasoning with additional salt and pepper if needed.
Serve immediately, with a wedge of lemon on the side for an extra burst of freshness.
Nutrition Facts
Calories |
974 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.3 g | 67% | |
| Saturated Fat | 9.7 g | 48% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 228 mg | 76% | |
| Sodium | 1430 mg | 62% | |
| Total Carbohydrate | 24.0 g | 9% | |
| Dietary Fiber | 6.8 g | 24% | |
| Total Sugars | 8.3 g | ||
| Protein | 108.1 g | 216% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 181 mg | 14% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 2262 mg | 48% | |
*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.
