When it comes to easy and healthy weeknight meals, fish is ideal: it cooks quickly and it’s full of protein and omega 3s. So why not try another way to make it taste amazing: this Pan Fried Tilapia recipe! Coat the white fish fillets in seasonings and flour and pan fry them in a bit of olive oil. The tilapia comes out savory and tender with a light crispy coating: in minutes! Spritz with lemon wedges and it’s the perfect easy dinner idea with a few simple sides (and maybe a dipping sauce!).
Ingredients
- 1 1/2 pounds tilapia (4 fillets)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- 1 teaspoon kosher salt
- ½ cup all-purpose flour (or cornmeal, for gluten-free)
- ¼ cup olive oil, for pan frying
- Finely chopped Italian parsley, for garnish
- Lemon wedges, for serving
Description
- In a small bowl, combine the garlic powder, onion powder, smoked paprika, and kosher salt. Pat the tilapia dry and sprinkle all sides with the seasoning. Place the flour on a plate, then dredge the fillets in flour until it coats all sides.
- Heat a large skillet over medium high heat and add the oil. When the oil is hot, add the tilapia and cook for 3 minutes, until the bottom is browned. Flip the fish and cook an additional 2 to 3 minutes until the fish is browned (adjust based on the thickness of the fillets). Tilapia is cooked when the internal temperature is 140°F when measured with a food thermometer.
- Remove from the heat and sprinkle with the parsley. Serve with lemon wedges for spritzing.
