Pan Fried Tilapia

By bridgetinma

Nutrition Facts
Serving Size 163 g
Amount Per Serving
Calories 228 Calories from Fat 104
% Daily Value*
Total Fat 11.5g 18%
Saturated Fat 3.9g 19%
Trans Fat 0.0g
Cholesterol 78mg 26%
Sodium 547mg 23%
Total Carbohydrates 5.7g 2%
Protein 26.1g
Vitamin A 5% • Vitamin C 8%
Calcium 3% • Iron 10%
Nutrition Grade D
* Based on a 2000 calorie diet


Nutritional Analysis
Good points

Very low in sugar

Bad points

High in cholesterol

Ingredients

• 1/4 cup all-purpose flour
• 2 teaspoons seafood seasoning
• 1 teaspoon salt
• 1/2 teaspoon fresh ground black pepper
• 1 1/2 pounds fresh tilapia fillets
• 2 tablespoons canola oil
• 2 tablespoons butter
• 1 teaspoon chopped garlic
• 2 tablespoons lemon juice
• 2 tablespoons freshly chopped parsley leaves

Preparation

Step 1

Heat oven to 300 degrees F.

In a shallow baking dish combine flour, seafood seasoning, salt and pepper. Add the tilapia and lightly coat each side.

Heat oil in a large skillet over medium-high heat. Shake off any excess seasoned flour and place in the skillet. Brown on both sides, about 2 to 3 minutes per side. Place tilapia on a baking sheet that is lined with a paper grocery bag or paper towels and keep warm in the oven while you prepare the sauce.

Turn down the heat to the pan the tilapia was cooked to low and add the butter. Once the butter is melted, add the garlic, lemon juice and parsley and saute for 2 minutes. Place the fillets on serving plates or a platter, top with the sauce and serve.