Pan Fried Seasoned Tilapia
Transform your weeknight dinner routine with this easy and flavorful Pan Fried Seasoned Tilapia recipe! Perfectly crisp on the outside and tender on the inside, these golden tilapia fillets are coated in a bold blend of paprika, garlic powder, onion powder, and dried oregano for a punch of earthy and smoky notes. A quick sizzle in olive oil brings the seasoning to life, while a vibrant squeeze of fresh lemon juice and a sprinkle of parsley add a bright, zesty finish. Ready in just 20 minutes, this healthy and protein-packed dish pairs beautifully with steamed vegetables, fluffy rice, or a fresh garden salad. Ideal for busy weeknights or a quick yet impressive dinner, this pan-fried fish recipe makes clean eating both delicious and effortless!
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 2 tablespoons Olive oil
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 1 piece Lemon
- 2 tablespoons Fresh parsley
Instructions
Pat the tilapia fillets dry with paper towels and set aside.
In a small bowl, combine paprika, garlic powder, onion powder, dried oregano, salt, and black pepper. Mix well to create the seasoning blend.
Rub both sides of each tilapia fillet with the seasoning blend, ensuring an even coating.
Heat olive oil in a large non-stick skillet over medium-high heat.
Once the oil is hot and shimmering, carefully place the seasoned tilapia fillets in the skillet. Work in batches if necessary to avoid overcrowding.
Cook the tilapia for 3-4 minutes on the first side, until golden brown and crispy.
Flip the fillets gently using a spatula and cook for an additional 3-4 minutes on the other side, or until the fish is opaque and flakes easily with a fork.
Remove the tilapia from the skillet and place it on a serving platter.
Squeeze fresh lemon juice over the cooked fillets and garnish with freshly chopped parsley.
Serve immediately with your favorite side dishes, such as steamed vegetables or rice.
Nutrition Facts
Calories |
690 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.7 g | 44% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 1193 mg | 52% | |
| Total Carbohydrate | 18.5 g | 7% | |
| Dietary Fiber | 5.7 g | 20% | |
| Total Sugars | 4.3 g | ||
| Protein | 83.2 g | 166% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 136 mg | 10% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 1561 mg | 33% | |
*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.
