Mediterranean Diet Pan Fried Tilapia

Transform your weeknight dinner into a vibrant Mediterranean experience with this Pan Fried Tilapia recipe, crafted to align perfectly with the heart-healthy Mediterranean diet. Featuring tender tilapia fillets marinated in a zesty blend of fresh lemon juice, garlic, parsley, and oregano, this dish bursts with bright, herbaceous flavors. Sautéed cherry tomatoes and red onions add a colorful, caramelized touch, while extra-virgin olive oil ties it all together with its rich, buttery essence. Ready in just 25 minutes, this recipe is as quick as it is flavorful, perfect for busy evenings. Serve it as a standalone entrée or pair it with whole grains or a crisp side salad for a nutritious, Mediterranean-inspired meal the whole family will love.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 3 tablespoons Extra-virgin olive oil
• 1 whole Lemon
• 3 cloves Garlic cloves
• 0.25 cup Fresh parsley
• 2 tablespoons Fresh oregano
• 0.5 teaspoon Salt
• 0.5 teaspoon Ground black pepper
• 1 cup Cherry tomatoes
• 0.5 medium Red onion

Directions

Step 1

Rinse the tilapia fillets under cold water and pat them dry with paper towels.

Step 2

Juice the lemon and set aside both the juice and one half of the lemon rind.

Step 3

Finely mince the garlic cloves and chop the fresh parsley and oregano.

Step 4

Halve the cherry tomatoes and thinly slice the red onion.

Step 5

In a small bowl, combine the minced garlic, half of the chopped parsley, oregano, lemon juice, salt, and pepper. Mix well to form a marinade.

Step 6

Place the tilapia fillets in a shallow dish and pour the marinade over them. Let them marinate for about 10 minutes at room temperature.

Step 7

While the fish marinates, heat 2 tablespoons of olive oil in a large non-stick skillet over medium-high heat.

Step 8

Add the cherry tomatoes and sliced red onion to the skillet, and sauté for about 3 minutes until they soften slightly. Remove them from the skillet and set aside.

Step 9

In the same skillet, add another tablespoon of olive oil. Once hot, add the marinated tilapia fillets to the skillet. Cook for 3-4 minutes on each side until the fish is golden brown and cooked through.

Step 10

Return the tomato and onion mixture to the skillet, juicing them with the cooked lemon rind half, and gently toss everything together to warm.

Step 11

Garnish with the remaining parsley before serving. Adjust seasoning with additional salt and pepper if needed.

Step 12

Serve immediately, with a wedge of lemon on the side for an extra burst of freshness.

Nutrition Facts

Serving size	(743.6g)

Amount per serving	% Daily Value*
Calories	974.2

Total Fat 52.3g	0%
Saturated Fat 9.7g	0%
Polyunsaturated Fat 0.1g
Cholesterol 228mg	0%
Sodium 1430.0mg	0%
Total Carbohydrate 24.0g	0%
Dietary Fiber 6.8g	0%
Total Sugars 8.3g
Protein 108.1g	0%

Vitamin D 0IU	0%
Calcium 181.1mg	0%
Iron 5.0mg	0%
Potassium 2262.1mg	0%

*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.

Source of Calories

Fat: 47.1%

Protein: 43.3%

Carbs: 9.6%