Seasoned Talapia Fillets
Elevate your weeknight dinners with these flavorful Seasoned Tilapia Fillets, a quick and easy recipe that's ready in just 20 minutes! Perfectly pan-seared, these tender white fish fillets are generously coated in a tantalizing blend of paprika, garlic powder, onion powder, and oregano, creating a bold, aromatic crust. A drizzle of lemon juice brightens every bite, while a garnish of fresh parsley adds a touch of freshness. This simple yet satisfying dish pairs wonderfully with steamed vegetables, fluffy rice, or a crisp salad. Healthy, versatile, and bursting with flavor, this tilapia recipe is a must-try for both beginner and seasoned cooks.
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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
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Lemon juice
- 2 tablespoons Fresh parsley (optional, for garnish)
Instructions
Pat the tilapia fillets dry with a paper towel to remove any excess moisture.
In a small bowl, mix together the paprika, garlic powder, onion powder, dried oregano, salt, and black pepper.
Brush both sides of the tilapia fillets with olive oil.
Sprinkle the seasoning mixture evenly over both sides of the fillets, pressing gently to adhere.
Heat a large, non-stick skillet over medium-high heat.
Once hot, add a small drizzle of olive oil or spray lightly with cooking spray.
Place the seasoned tilapia fillets in the skillet and cook for 3-4 minutes on each side, or until the fish is golden brown on the outside and flakes easily with a fork.
Drizzle the cooked fillets with lemon juice for added brightness.
Optional: Garnish with freshly chopped parsley before serving.
Serve immediately alongside your favorite sides, such as steamed vegetables, rice, or a crisp salad.
Nutrition Facts
Calories |
165 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.6 g | 11% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 540 mg | 23% | |
| Total Carbohydrate | 2.4 g | 1% | |
| Dietary Fiber | 0.6 g | 2% | |
| Total Sugars | 0.5 g | ||
| Protein | 20.5 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 27 mg | 2% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 361 mg | 8% | |
*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.
