Low Fat Pan Fried Tilapia
Elevate your weeknight dinners with this quick and healthy recipe for Low Fat Pan Fried Tilapia. In just 20 minutes, you’ll have tender, flaky fillets infused with zesty lemon juice, aromatic garlic powder, and a hint of smoky paprika—all while keeping it light with minimal oil and a nonstick pan. This low-fat, high-protein dish is perfect for anyone seeking a nutritious meal without compromising on flavor. The tilapia is seared to golden perfection, then brightened with the fresh, herby finish of chopped parsley. Serve it with a side of steamed vegetables or a light salad for a wholesome, satisfying meal that’s as easy to make as it is delicious. If you’re looking for healthy seafood recipes, this low-fat pan-fried tilapia is bound to become a favorite!
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Ingredients
- 4 pieces Tilapia fillets
- 2 tablespoons Lemon juice
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Salt
- 1 tablespoon Olive oil
- 2 tablespoons Fresh parsley
- 1 as needed Cooking spray
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 lemon juice, garlic powder, paprika, black pepper, and salt.
Step 3
Use this mixture to evenly coat both sides of each tilapia fillet. Let the fish marinate for about 5 minutes.
Step 4
Heat a nonstick frying pan over medium heat and lightly coat it with cooking spray.
Step 5
Add the olive oil to the pan and swirl to coat the surface.
Step 6
Place the tilapia fillets in the pan, ensuring they are not crowded (you may need to cook them in batches if necessary).
Step 7
Cook the fillets for approximately 3-4 minutes on each side, or until they are golden brown and flake easily with a fork.
Step 8
Transfer the cooked tilapia to a serving plate and garnish with chopped fresh parsley.
Step 9
Serve warm with additional lemon wedges if desired.
Nutrition Facts
| Serving size | (461.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 673.2 |
| Total Fat 25.5g | 0% |
| Saturated Fat 6.3g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 228mg | 0% |
| Sodium 1413.1mg | 0% |
| Total Carbohydrate 6.8g | 0% |
| Dietary Fiber 1.7g | 0% |
| Total Sugars 1.1g | |
| Protein 105.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 72.0mg | 0% |
| Iron 3.7mg | 0% |
| Potassium 1706.6mg | 0% |
Source of Calories