Low Sodium Pan Fried Tilapia
Transform your weeknight dinner routine with this flavorful Low Sodium Pan Fried Tilapia recipe—a heart-healthy option that's full of zest and simplicity. With a delicate blend of garlic powder, onion powder, paprika, and black pepper, this dish delivers robust flavor without relying on salt. The fillets are perfectly pan-fried in golden olive oil, creating a crispy exterior while keeping the inside tender and flaky. A drizzle of fresh lemon juice and a garnish of parsley add a bright, refreshing finish. This quick and easy recipe takes just 25 minutes from start to finish and pairs beautifully with roasted vegetables or a side of quinoa. Perfect for those watching their sodium intake, this dish combines wholesome ingredients and vibrant flavor in every bite.
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 4 pieces Tilapia fillets
- 2 tablespoons Olive oil
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Paprika
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh parsley
- 4 pieces Lemon wedges
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 garlic powder, onion powder, black pepper, and paprika.
Step 3
Sprinkle both sides of each tilapia fillet with the spice mixture, pressing gently to ensure the spices adhere.
Step 4
Heat the olive oil in a large non-stick skillet over medium heat.
Step 5
Once the oil is hot, add the tilapia fillets to the skillet, making sure they do not overlap.
Step 6
Cook the fillets for 4-5 minutes on one side until they are golden brown and easily flake with a fork.
Step 7
Gently flip the fillets using a spatula and cook for another 4-5 minutes on the other side.
Step 8
Once fully cooked, remove the tilapia from the skillet and place on a serving platter.
Step 9
Drizzle lemon juice over the cooked fillets and garnish with freshly chopped parsley.
Step 10
Serve immediately with lemon wedges on the side for an extra zest.
Nutrition Facts
| Serving size | (490.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 805.0 |
| Total Fat 39.2g | 0% |
| Saturated Fat 8.4g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 228mg | 0% |
| Sodium 234.2mg | 0% |
| Total Carbohydrate 8.9g | 0% |
| Dietary Fiber 2.2g | 0% |
| Total Sugars 1.3g | |
| Protein 105.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 83.9mg | 0% |
| Iron 3.5mg | 0% |
| Potassium 1713.6mg | 0% |
Source of Calories