Prep Time: 10 mins
Cook Time: 10 mins
Rating:
fatsecret members overall average rating
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A quick and easy fish supper with lovely flavors.
Ingredients
Directions
- Pat dry tilapia with paper towel.
- Place flour, salt, pepper and garlic powder in bag.
- Add fish and shake to coat.
- Heat olive oil in skillet over medium heat until hot.
- Add floured fillets to skillet and pan fry for 2 minutes on each side or until cooked through.
870 members have added this recipe to their cookbook.
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 Reviews
used japanese bread crumbs instead of flour.. very yummn
21 Mar 11 by member: satinwynter
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THIS IS AMAZING! I suggest this to anyone who is and is not on a diet! I make it at least once every 2 weeks. Very filling.
13 Jan 11 by member: niltiac85
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Not being a fish fan, I went into this recipie with an open mind. I must say, it definately wasn't that bad. I would make this again, but next time add a little spice to it. ;)
02 Nov 10 by member: Jpsfunkymojo
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I used grouper instead of tilapia and it was amazing.
06 Oct 10 by member: fuentes263
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very good, thanks for sharing
05 Jun 10 by member: fitforme22
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I did alter a bit. In leiu of flour, I used a 1/4 tsp of ground flax meal. Fantastic!!!
01 Jun 10 by member: Rhiannan89
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This was fast and easy, 2 great reasons to make it! Very flavorful. I used Blue Hake instead. Tends to be spicy because of the pepper, but should be a family pleaser.
31 May 10 by member: caluch
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Very quick and easy to make, tastes wonderful!
12 Apr 10 by member: the_gaines
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Nutrition summary:
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There are 186 calories in 1 serving of Pan Fried Tilapia. |
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Calorie break-down: 43% fat, 8% carbs, 49% protein. |
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Nutrition Facts
Amount Per Serving
Calories
186
% Daily Values*
Total Fat
8.99g
12%
Saturated Fat
1.66g
8%
Trans Fat
0g
Polyunsaturated Fat
1.463g
Monounsaturated Fat
5.56g
Cholesterol
57mg
19%
Sodium
641mg
28%
Total Carbohydrate
3.71g
1%
Dietary Fiber
0.3g
1%
Sugars
0.18g
Protein
23.33g
Vitamin D
-
Calcium
15mg
1%
Iron
0.99mg
5%
Potassium
361mg
8%
Vitamin A
0mcg
0%
Vitamin C
0.2mg
0%
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9%
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of RDI*
(186 calories)
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Calorie Breakdown:
Carbohydrate (8%)
Fat (43%)
Protein (49%)
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* Based on a RDI of 2000 calories
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