High Protein Pan Fried Tilapia
Elevate your weeknight dinner with this flavorful and nutritious High Protein Pan Fried Tilapia! This simple yet delicious recipe transforms tender tilapia fillets into golden, crispy perfection using a fragrant blend of spices like paprika, garlic powder, and dried oregano. Cooked quickly in heart-healthy olive oil, the fish is finished with a generous squeeze of fresh lemon juice for a bright, zesty touch and garnished with vibrant parsley for freshness. Ready in just 25 minutes, this dish is not only packed with lean protein but also perfect for busy schedules. Serve with steamed veggies or a crisp side salad for a wholesome, restaurant-quality meal that’s gluten-free, low carb, and utterly satisfying. Perfect for anyone seeking a quick, high-protein seafood option!
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Ingredients
- 4 pieces Tilapia fillets
- 2 tablespoons Olive oil
- 1 teaspoon Salt
- 1 teaspoon Black pepper
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Dried oregano
- 1 whole Lemon
- 2 tablespoons Fresh parsley
Directions
Step 1
Rinse the tilapia fillets under cold water and pat them dry with paper towels.
Step 2
In a small bowl, mix together the salt, black pepper, paprika, garlic powder, and dried oregano.
Step 3
Season each tilapia fillet evenly on both sides with the spice mixture.
Step 4
Heat the olive oil in a large skillet over medium-high heat.
Step 5
Once the oil is hot, add the tilapia fillets gently into the skillet. Be careful not to overcrowd the pan; cook in batches if necessary.
Step 6
Cook the fillets for 4-5 minutes on each side until the fish is golden brown and flakes easily with a fork.
Step 7
While the fish is cooking, cut the lemon in half and squeeze the juice over the cooked fillets in the pan for added flavor.
Step 8
After cooking, remove the fillets from the skillet and place them on a serving platter.
Step 9
Finely chop the fresh parsley and sprinkle it over the cooked tilapia for garnish.
Step 10
Serve the tilapia fillets immediately while hot, with additional lemon wedges on the side if desired.
Nutrition Facts
| Serving size | (508.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 812.4 |
| Total Fat 39.5g | 0% |
| Saturated Fat 8.5g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 228mg | 0% |
| Sodium 2594.9mg | 0% |
| Total Carbohydrate 11.3g | 0% |
| Dietary Fiber 3.8g | 0% |
| Total Sugars 1.8g | |
| Protein 106.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 101.6mg | 0% |
| Iron 4.8mg | 0% |
| Potassium 1779.5mg | 0% |
Source of Calories