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Side view of a dinner plate of Potatoes, beans, and fried tilapia
5 from 23 votes

Pan Fried Tilapia

Pan Fried Tilapia is an easy way to get dinner on the table in a flash! This fish is cooked on the stove with simple seasonings, no flour or breading needed.
Author Diana
Servings 3 servings
Prep Time 5 minutes
Cook Time 8 minutes
Total Time 13 minutes

Ingredients

  • 3 6-ounce tilapia fillets thawed if frozen
  • 2 tablespoons olive oil
  • ½ teaspoon smoked paprika
  • ½ teaspoon garlic powder
  • ½ teaspoon salt or 1 teaspoon kosher salt
  • ¼ teaspoon ground black pepper

Instructions

  • Using paper towels, pat the fish completely dry, this will help with browning.
  • Drizzle the tilapia with 1 tablespoon of olive oil and seasoning with smoked paprika, garlic powder, salt and pepper on both sides. Use a brush or your hands to distribute the seasonings evenly.
  • Heat a non stick pan over medium high heat, heat oil – when it’s hot, and add the tilapia fillets. Work in batches if needed.
  • Sear for 3-4 minutes per side until the fish is opaque and cooked through. Use a fish spatula to carefully remove from pan as it’s a flaky fish and can easily break. Cover with foil to keep warm until you’re ready to serve.

Video

Notes

  • This recipe will work with tilapia fillets or tilapia loins. 
  • The exact amount of time it takes to cook tilapia fillets on the stove will depend on their thickness. Check for doneness by flaking with a fork, or using a thermometer to ensure that the tilapia has reached a temperature of 145°F/62°C. 
  • Make sure to use a nonstick pan, or your fish will surely stick!
  • To Store: Keep leftovers in the fridge in an airtight container for 2-3 days. Reheat gently in a pan at low-medium heat. 

Nutrition

Serving: 1fillet | Calories: 249kcal | Carbohydrates: 1g | Protein: 34g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 85mg | Sodium: 477mg | Potassium: 530mg | Fiber: 0.2g | Sugar: 0.05g | Vitamin A: 165IU | Vitamin C: 0.01mg | Calcium: 19mg | Iron: 1mg