This pan fried tilapia recipe is very easy and super healthy. We will make this with lemon, garlic and cilantro for a superbly tasty fish meal. In fact, all you need are 5 ingredients to make this delicious fish.
Tilapia is a mild small fish that can be white or red. It is also quite inexpensive and easy to make. The tilapia in this recipe can be substituted for any other white mild fish such as sole or Halibut (although this can be quite pricy).
You will notice that I add lemon zest to the fish when we are cooking it. This is a good step that will intensify the flavor of your fish. Finally, we will be using a small amount of olive oil for our pan fried tilapia. Make sure your pan is hot before you add the fish.
This is what you are going to need for this fantastic and easy pan fried tilapia recipe:
4 large tilapia fillets
1 large lemon
Salt & Pepper
2 TBS Olive oil
2 TBS of finely chopped cilantro
Rinse the fish and pat dry well. Season both sides with salt and a little pepper.
Zest the lemon and set aside. Cut it in half for juicing.
Heat a large skillet with some olive oil. Place the fillets in the pan and squeeze half of the lemon on top, making sure to remove all the pits. Sprinkle each fillet with some lemon zest. Cook on one side for 3 to 4 minutes and flip. Squeeze the remaining lemon on the fish and some more zest. Cook for an extra 4 to 5 minutes. Sprinkle with chopped cilantro or parsley and serve. Enjoy!
CALORIES 166.63.; FAT 2.93 grs (sat 1.00; mono 0.85; poly 0.62); PROTEIN 34.26grs ; FIBER 0.18 grs; CARBS 0.92 grs; CHOLESTEROL 85.05 mg; IRON 1.07 mg; SODIUM 379.85 mg; CALCIUM 21.28 mg