Pan-fried Tilapia

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heath430
heath430 Posts: 2
in Recipes
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!

Replies

  • bzmom
    bzmom Posts: 1,332 Member
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    sounds Yumy I made my first fish about 3 days ago !!
  • AngieBoulet
    AngieBoulet Posts: 8
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    I usally do mine in the oven with spices and lemon, but this sounds really delicious.
  • jaimejean478
    jaimejean478 Posts: 152 Member
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    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
    pisceanangel Posts: 38
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    I love Tilapias!!! Will try this one. ;)
  • kaylou
    kaylou Posts: 375 Member
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    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
    chrs907 Posts: 7 Member
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    This sounds good I am going to have to try it :)
  • jriley82
    jriley82 Posts: 3
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    bump

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