Description
Lightly seasoned tilapia fillets are pan-fried to a crispy golden brown, offering a flaky and tender texture. This simple, yet delicious fish dish is perfect for a quick and satisfying meal any day of the week.
Ingredients
For the Pan Fried Tilapia:
- 4 tilapia fillets (approximately 6 oz each)
- 2 tablespoons olive oil (or vegetable oil)
- 1/2 teaspoon salt (or to taste)
- 1/4 teaspoon black pepper (or to taste)
- 1/4 teaspoon garlic powder (optional)
- 1/4 teaspoon paprika (optional, for color and flavor)
- 1 tablespoon all-purpose flour (optional, for added crispness)
- Lemon wedges (for serving)
Instructions
Start by patting the tilapia fillets dry with paper towels. Removing excess moisture helps to achieve a crispier crust when frying. After drying the fillets, season both sides with salt and pepper. If you like, you can also sprinkle garlic powder and paprika for an extra layer of flavor and a beautiful color.
Optionally, lightly dust each fillet with flour. This will help create an extra crispy crust during frying. Ensure the fillets are evenly coated by lightly shaking off any excess flour.
Place a large skillet or frying pan over medium-high heat. Add the olive oil (or vegetable oil) and let it heat up. You’ll know the oil is ready when it starts to shimmer but isn’t smoking. If you have a cast-iron skillet, it will retain heat well and provide a nice, even sear on the fish.
Once the oil is hot, gently place the tilapia fillets into the skillet, skin-side down if they have skin. If the fillets are skinless, it doesn’t matter which side you place down first. Cook the fillets for about 3-4 minutes on the first side, or until they turn golden brown and develop a crispy crust.
Using tongs or a fish spatula, carefully flip the fillets over. Cook for another 2-4 minutes on the second side, or until the fish is cooked through and flakes easily with a fork. The tilapia should have a golden-brown exterior and be opaque in the center.
To check if the tilapia is done, insert a fork into the thickest part of the fillet and gently pull it apart. If it flakes easily and the flesh is opaque, the fish is cooked. Avoid overcooking the fillets, as tilapia can become dry and rubbery if left in the pan for too long.
Once the fillets are cooked, transfer them to a plate lined with paper towels to drain any excess oil. This step ensures your tilapia remains light and crispy. Serve immediately with a squeeze of fresh lemon juice for brightness.
- Prep Time: 5-10 minutes
- Cook Time: 10-15 minutes
Nutrition
- Calories: 200-250 kcal
- Fat: 10-12g
- Carbohydrates: 6-8g
- Protein: 25-30g