Tilapia with Flavor
Elevate your weeknight dinners with this vibrant and delicious Tilapia with Flavor recipe, a quick and easy dish packed with bold Mediterranean-inspired seasonings. Flaky tilapia fillets are marinated in a zesty blend of olive oil, lemon juice, garlic, paprika, cumin, and oregano, creating a harmonious mix of tangy, smoky, and savory notes. Pan-seared to golden perfection, this healthy seafood dish is topped with fresh parsley and served alongside lemon wedges for an added citrusy punch. Ready in just 25 minutes from start to finish, it’s perfect for busy evenings yet elegant enough for entertaining. Pair it with a side of roasted vegetables or a fresh salad for a wholesome, flavorful meal that’s sure to impress. Keywords: tilapia recipe, Mediterranean tilapia, pan-seared fish, quick dinner ideas, healthy seafood recipes.
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 2 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 3 cloves Garlic, minced
- 1 teaspoon Paprika
- 1 teaspoon Cumin
- 1 teaspoon Dried oregano
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped
- 4 pieces Lemon wedges (for serving)
Instructions
Rinse and pat dry the tilapia fillets with paper towels. Set aside on a plate.
In a small bowl, mix together olive oil, lemon juice, minced garlic, paprika, cumin, dried oregano, salt, and black pepper until well combined to create a marinade.
Brush both sides of the tilapia fillets generously with the marinade and let them rest for 5 minutes to absorb the flavors.
Heat a large non-stick skillet over medium heat. Add a small drizzle of olive oil to the pan (optional for extra crispiness).
Once the skillet is hot, place the tilapia fillets carefully into the pan. Cook for 3-4 minutes on one side until golden brown and slightly crisp.
Flip the fillets gently and cook the other side for another 3-4 minutes, or until the fish is cooked through and flakes easily with a fork.
Remove the tilapia from the skillet and plate immediately. Sprinkle with fresh parsley for garnish.
Serve the tilapia warm with lemon wedges on the side for an added burst of citrus flavor.
Nutrition Facts
Calories |
193 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.1 g | 12% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 543 mg | 24% | |
| Total Carbohydrate | 11.2 g | 4% | |
| Dietary Fiber | 4.2 g | 15% | |
| Total Sugars | 4.9 g | ||
| Protein | 21.3 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 73 mg | 6% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 601 mg | 13% | |
*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.
