0 from 6 votes
Crunchy Breaded Pan Seared Tilapia
Pan seared tilapia is all about the breading and seasonings! Add a bit of paprika, salt, and pepper for a crispy, tasty fish fry.
Prep Time
10 mins
Cook Time
10 mins
Total Time
16 mins
Servings: 4 servings
Calories: 340 kcal
Course:
Dinner
Cuisine:
American
Ingredients
- 4 tilapia filets
- 3 tbsp olive oil separated
- 1/2 tsp kosher salt
- 1/2 tsp black pepper
- 3/4 cup panko breadcrumbs
- 1/2 teaspoon smoked paprika
Avocado Salsa Topping
- 1 avocado diced
- 2 cups Pico de Gallo
Serve
- 1 lime cut into wedges
Instructions
Avocado Salsa
- In a small bowl mix together the pico de gallo and diced avocado. Cover and refrigerate while you make the tilapia.
Cup of Yum
Tilapia
- Drizzle tilapia with 1 tablespoon olive oil, season with salt and pepper and sprinkle panko crumbs on top, pressing gently to adhere. Sprinkle smoked paprika over the breaded tilapia. Turn and repeat on other side.
- Heat remaining 1 tablespoon olive oil in large skillet over medium-high heat. Add tilapia filets and saute for 3 minutes, then carefully flip filets over and cook other side for 3 minutes.
- Remove pan from heat, and transfer fish to serving plates. If desired, serve over steamed rice and top with avocado pico de gallo and fresh lime wedges.
Notes
- Nutrition shown is per filet, with 1/2 cup guacamole salsa.
Nutrition Information
Calories
340kcal
(17%)
Carbohydrates
14g
(5%)
Protein
37g
(74%)
Fat
16g
(25%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
2g
Monounsaturated Fat
10g
Cholesterol
85mg
(28%)
Sodium
465mg
(19%)
Potassium
800mg
(23%)
Fiber
4g
(16%)
Sugar
1g
(2%)
Vitamin A
83IU
(2%)
Vitamin C
10mg
(11%)
Calcium
50mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 340
% Daily Value*
| Calories | 340kcal | 17% |
| Carbohydrates | 14g | 5% |
| Protein | 37g | 74% |
| Fat | 16g | 25% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 10g | 50% |
| Cholesterol | 85mg | 28% |
| Sodium | 465mg | 19% |
| Potassium | 800mg | 17% |
| Fiber | 4g | 16% |
| Sugar | 1g | 2% |
| Vitamin A | 83IU | 2% |
| Vitamin C | 10mg | 11% |
| Calcium | 50mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.