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4.8 from 12 votes

Pan Fried Tilapia

Here’s an easy recipe for Pan Fried Tilapia that’s quick and full of flavor. Perfect for a weeknight meal when you need dinner on the table, fast! This recipe is perfect if you’re on a gluten free, dairy free or autoimmune protocol (AIP) diet.

Prep Time
10 mins
Cook Time
10 mins
Total Time
15 mins
Servings: 2
Calories: 227 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 2 tablespoons cassava flour regular flour is fine if you’re not gluten free
  • 1 teaspoon garlic powder
  • 2 tilapia fillets about 1 pound
  • salt
  • ground pepper
  • 3 tablespoons lard Ghee, Coconut Oil or Avocado Oil would be a good substitute
  • lemon wedged (optional)

Instructions

    Cup of Yum
  1. Combine the flour and garlic powder on a plate and then set aside.
  2. Place the fish on a second plate and sprinkle with salt and pepper on both sides.
  3. Next dredge the fish fillets in the flour mixture until each side is lightly coated.
  4. Heat the lard to a large frying pan and make sure it’s hot before gently placing the fillets in the oil.
  5. Cook the fish for about 2 minutes then use a spatula to gently flip the fillets.
  6. Cook for another 2 minutes on the other side and then remove from the heat.
  7. Serve with a lemon wedge, if desired.

Nutrition Information

Serving 1fillet Calories 227kcal (11%) Carbohydrates 14g (5%) Protein 35g (70%) Fat 3g (5%) Saturated Fat 1g (5%) Cholesterol 85mg (28%) Sodium 94mg (4%) Potassium 579mg (17%) Fiber 1g (4%) Sugar 1g (2%) Vitamin A 1113IU (22%) Vitamin C 9mg (10%) Calcium 91mg (9%) Iron 2mg (11%)

Nutrition Facts

Serving: 2Serving

Amount Per Serving

Calories 227

% Daily Value*

Serving 1fillet
Calories 227kcal 11%
Carbohydrates 14g 5%
Protein 35g 70%
Fat 3g 5%
Saturated Fat 1g 5%
Cholesterol 85mg 28%
Sodium 94mg 4%
Potassium 579mg 12%
Fiber 1g 4%
Sugar 1g 2%
Vitamin A 1113IU 22%
Vitamin C 9mg 10%
Calcium 91mg 9%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.