Serve this simple yet flavorful fish dish with whole grain couscous and steamed green beans for a delicious meal that can be served in minutes. If using frozen tilapia, thaw before preparing.
Ingredients
Servings 4
- 4 tilapia fillets 6 to 8 ounces each
- 1 Tbs oil
- 1 Tbs chopped parsley
- 1 clove garlic minced
- 1 tsp Cajun seasoning optional
- 1 lemon juiced
Nutritional Facts
Nutrition Facts
Flavorful Pan Seared Tilapia
Amount per Serving
Calories
205
% Daily Value*
Fat
7
g
11
%
Saturated Fat
1
g
6
%
Trans Fat
0.01
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
3
g
Cholesterol
85
mg
28
%
Sodium
90
mg
4
%
Potassium
571
mg
16
%
Carbohydrates
3
g
1
%
Fiber
1
g
4
%
Sugar
1
g
1
%
Protein
35
g
70
%
Vitamin A
337
IU
7
%
Vitamin C
16
mg
19
%
Calcium
28
mg
3
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
- Coat a large skillet with cooking spray.
- Add oil and melt over medium heat.
- Add the tilapia and sprinkle with the parsley, garlic, and Cajun seasoning. Drizzle with the lemon juice.
- Cook for 5 minutes, turning the fillets once, until the fish flakes easily.
