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4 servings
Prep Time:
10 mins
Cook Time:
10 mins
Meal Type:
Main Dishes
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Pan Fried Tilapia

A quick and easy fish supper with lovely flavors.



  1. Pat dry tilapia with paper towel.
  2. Place flour, salt, pepper and garlic powder in bag.
  3. Add fish and shake to coat.
  4. Heat olive oil in skillet over medium heat until hot.
  5. Add floured fillets to skillet and pan fry for 2 minutes on each side or until cooked through.
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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
This was really good & easy!!
used japanese bread crumbs instead of flour.. very yummn
21 Mar 11 by member: satinwynter
I just got done with this for dinner and it is so good my "selective" spouse even liked it!! I used a teflon pan and will try stainless next time. I decreased salt and pepper by 1/2 and added 1 t of Old Bay Seasoning instead. May decrease garlic to 3/4 t next time. BUT any which way=delish!
28 Oct 11 by member: cindyzens
The garlic powder and black pepper w/ the fish had a nice little kick I wasn't expecting. Thanks for sharing!
11 Jan 12 by member: Jessiica
5 Pts on the WW+ Scale! :) Light and filling. i don't use a big Tilapia like it calls for because I pair it with wild rice. It cooks so quickly and really brings out the flavor.
31 Jan 12 by member: LisaMarie_LMJ
Easy and quick. Added some tex mex rice and we loved it!!! Thank you
I added a touch of paprika to the mix, but I coated every filet lightly with all ingrdients, did not mix it in with the flour.. fried it and then smeared a touch of butter at the end before taking it out and it tasted wonderful!
20 Sep 12 by member: angeliiyez
I must admit this was very fast and east to make and it was very good!!! I eat tilapia all the time but this was my most fav it was very tasty and I will be making it againg! Dinner was complete in less than 15 minutes! Just amazing!!
13 Dec 12 by member: AshleyRochelle
blackening seasoning and omit the flour for a good cajun variant. I use the blackening seaning on most meats whether pan frying or grilling. Adds just enough kick without lighting you up with heat.
17 Dec 12 by member: J Little
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Nutrition summary:

There are 186 calories in 1 serving of Pan Fried Tilapia.
Calorie break-down: 43% fat, 8% carbs, 49% protein.

Nutrition Facts
Serving Size: 1 serving
Amount Per Serving
Calories from Fat 81
Calories 186
% Daily Values*
Total Fat 8.99g 14%
  Saturated Fat 1.66g 8%
  Polyunsaturated Fat 1.463g  
  Monounsaturated Fat 5.56g  
Cholesterol 57mg 19%
Sodium 641mg 27%
Potassium 361mg  
Total Carbohydrate 3.71g 1%
  Dietary Fiber 0.3g 1%
  Sugars 0.18g  
Protein 23.33g  
Vitamin A 0% Vitamin C 2%
Calcium 5% Iron 21%
of RDI*
(186 calories)
9% of RDI
Calorie Breakdown:
Carbohydrate (8%)
Fat (43%)
Protein (49%)
* Based on a RDI of 2000 calories