Pan-fried Tilapia

heath430

I have become obsessed with pan-fried tilapia. I eat it almost every day. Not only is it low in calories, but it takes less than ten minutes to make. That's my kind of diet!

Set burner on medium heat.
Grease skillet with Smart Balance cooking spray or other butter flavored cooking spray.
When heated through, add 1 tilapia fillet (for yourself, or two if someone is dining with you).
Sprinkle with pepper and add two or three Bay Leaves.
Squeeze one half lemon for one fillet (one whole lemon for two fillets).
Let cook for 3 or four minutes.
Remove Bay Leaves, but save them.
Flip the fillet(s).
You will notice a nice brown crust form.
Add Bay Leaves to top of fillet.
Squeeze more lemon, if desired.
Sprinkle more pepper, if desired.
Allow fillet(s) to cook for three or four minutes.
They are done.

Today I will try pan-frying the tilapia with a White Cooking Wine, maybe a white wine vinegar, and some capers. Delish!

bzmom

sounds Yumy I made my first fish about 3 days ago !!

AngieBoulet

I usally do mine in the oven with spices and lemon, but this sounds really delicious.

jaimejean478

I LOVE pan fried tilapia too! I usually just grab a random spice mix and sprinkle and make a TON of veggies... dinner under 300 cal's!

pisceanangel

I love Tilapias!!! Will try this one.

kaylou

I made this for dinner last night and it was delicous!!! Having leftovers for lunch today!


4 mild fish fillets (I usually use flounder or tilapia)
1/4 cup butter (you can leave out and put in chicken stock to save calories)
1 dash olive oil, I make my own but unflavored is fine
3 -4 garlic cloves (more or less to your taste)
1/2 cup good white wine, not too sweet
1/2 lemon
lemon pepper
salt, add other seasonings to your taste
your favorite mix herbs, I like oregano
Change Measurements: US | Metric

Directions:
Prep Time: 5 mins

Total Time: 20 mins
1 Melt butter in skillet with oil. Add garlic, cook maybe 2 min on medium heat.
2 Add the fillets, don't crowd them. Depending on your skillet and fillet size, I usually only do 2 at a time.
3 Sprinkle seasonings on one side and add herbs to the butter. Add wine and lemon juice now. Cook maybe 5 minute.
4 Now flip over and sprinkle other side with seasonings. cook 5 more minute or till flakes with a fork easily.
5 Repeat with other fillets. Add more butter and wine if sauce looks like it is disappearing.
6 Enjoy!

chrs907

This sounds good I am going to have to try it

jriley82

bump