Whole30 Pan Fried Tilapia
Transform weeknight dinners with this flavorful Whole30 Pan Fried Tilapia, a quick and healthy seafood recipe that comes together in just 25 minutes! This dish features tender tilapia fillets perfectly seasoned with a smoky blend of paprika, garlic, and onion powders, then pan-fried to a crispy, golden finish in heart-healthy olive oil. A squeeze of fresh lemon juice adds a zesty burst of brightness, while a sprinkle of parsley elevates the presentation. Ideal for those following a Whole30 plan or simply looking to enjoy a gluten-free, dairy-free, and protein-packed meal, this recipe pairs beautifully with roasted vegetables or cauliflower rice for a complete and satisfying dinner. Easy to prepare yet packed with flavor, this pan-fried tilapia will quickly become a go-to in your healthy recipe rotation!
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Ingredients
- 4 pieces Tilapia fillets
- 1 teaspoon Salt
- 1 teaspoon Black pepper
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 2 tablespoons Olive oil
- 1 whole Lemon
- 2 tablespoons Fresh parsley
Directions
Step 1
Rinse and pat dry the tilapia fillets with a paper towel.
Step 2
In a small bowl, combine salt, black pepper, paprika, garlic powder, and onion powder.
Step 3
Sprinkle the spice mixture evenly over both sides of the tilapia fillets.
Step 4
Heat olive oil in a large non-stick skillet over medium heat.
Step 5
Once the oil is hot, place the tilapia fillets in the skillet. Cook for about 3-4 minutes on one side until the edges start to look opaque.
Step 6
Carefully flip the fillets and continue cooking for another 3-4 minutes until the fish flakes easily with a fork and is cooked through.
Step 7
Remove the skillet from the heat and squeeze fresh lemon juice over the tilapia fillets.
Step 8
Garnish with chopped fresh parsley before serving.
Step 9
Serve immediately with your choice of Whole30-compliant sides.
Nutrition Facts
| Serving size | (509.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 818.3 |
| Total Fat 39.5g | 0% |
| Saturated Fat 8.5g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 228mg | 0% |
| Sodium 2596.4mg | 0% |
| Total Carbohydrate 12.7g | 0% |
| Dietary Fiber 3.9g | 0% |
| Total Sugars 1.8g | |
| Protein 106.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 99.4mg | 0% |
| Iron 4.5mg | 0% |
| Potassium 1793.3mg | 0% |
Source of Calories