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Yields:
4 servings
Prep Time:
10 mins
Cook Time:
10 mins
Meal Type:
Main Dishes
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Pan Fried Tilapia

A quick and easy fish supper with lovely flavors.

Ingredients

Directions

  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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Reviews 
Not the best experience when it comes to sea food, in fact, i'm only good in papas cooking games at http://papasgames.us/ and really suck at actual cooking, but for this recipe I will work really hard.
13 Sep 15 by member: titsako
Absolutely palatable! My mother and I loved it!
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
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
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
Easy and quick. Added some tex mex rice and we loved it!!! Thank you
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
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
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
used japanese bread crumbs instead of flour.. very yummn
21 Mar 11 by member: satinwynter
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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
186
 
% Daily Values*
Total Fat
8.99g
14%
Saturated Fat
1.66g
8%
Trans Fat
-
Polyunsaturated Fat
1.463g
Monounsaturated Fat
5.56g
Cholesterol
57mg
19%
Sodium
641mg
27%
Total Carbohydrate
3.71g
1%
Dietary Fiber
0.3g
1%
Sugars
0.18g
Protein
23.33g
Vitamin D
-
Calcium
50mg
5%
Iron
3.78mg
21%
Potassium
361mg
10%
Vitamin A
0IU
0%
Vitamin C
1.2mg
2%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
9%
of RDI*
(186 calories)
9% of RDI
Calorie Breakdown:
 
Carbohydrate (8%)
 
Fat (43%)
 
Protein (49%)
* Based on a RDI of 2000 calories


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