Heart-Healthy Pan Fried Tilapia
Delight your taste buds and nourish your heart with this quick and flavorful Heart-Healthy Pan Fried Tilapia recipe! This dish combines tender, flaky tilapia fillets with the bright zest of lemon, aromatic garlic, and a medley of dried herbs like oregano and basil, all pan-fried in heart-smart olive oil. The addition of fresh baby spinach, sautéed in the same skillet to soak up every drop of savory goodness, makes this meal not only delicious but also rich in nutrients. Ready in just 20 minutes, this low-sodium, protein-packed recipe is perfect for busy weeknights and is sure to become a family favorite. Serve it with a garnish of fresh parsley for an extra burst of freshness, and don’t forget a final squeeze of lemon for that perfect finishing touch!
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Ingredients
- 4 tilapia fillets
- 2 tablespoons olive oil
- 2 teaspoons lemon zest
- 2 tablespoons lemon juice
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
- 2 tablespoons fresh parsley, chopped
- 3 cups baby spinach
Directions
Step 1
Rinse the tilapia fillets under cold water and pat them dry with paper towels. Place the fillets on a clean plate.
Step 2
In a small bowl, mix together the lemon zest, lemon juice, minced garlic, dried oregano, dried basil, black pepper, and salt.
Step 3
Drizzle the olive oil into a large non-stick skillet and heat over medium-high heat.
Step 4
Once the oil is hot, add the tilapia fillets to the skillet. Cook for about 3-4 minutes per side, or until the fish is golden and flakes easily with a fork.
Step 5
During the last minute of cooking, pour the lemon-garlic mixture over the fillets.
Step 6
Remove the fish from the skillet and set it aside on a serving platter. Maintain the heat in the skillet.
Step 7
Add the baby spinach to the same skillet and sauté for 1-2 minutes until just wilted. This will allow the spinach to absorb any remaining flavors from the pan.
Step 8
Serve the tilapia fillets on a plate topped with wilted spinach and garnish with fresh parsley.
Step 9
Squeeze a little more lemon juice over the top if desired, and enjoy your heart-healthy meal!
Nutrition Facts
| Serving size | (569.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 817.9 |
| Total Fat 39.1g | 0% |
| Saturated Fat 8.4g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 228mg | 0% |
| Sodium 889.1mg | 0% |
| Total Carbohydrate 10.5g | 0% |
| Dietary Fiber 4.1g | 0% |
| Total Sugars 1.0g | |
| Protein 107.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 193.1mg | 0% |
| Iron 6.7mg | 0% |
| Potassium 1685.3mg | 0% |
Source of Calories