5.0 from 66 votes
Pan-Fried Tilapia
Simple pan-fried Tilapia with lots of colorful bell peppers makes a quick and easy, delicious and healthy meal! A great recipe if you want to eat more fish.
Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 4 servings
Calories: 159 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 4 (6 ounce) tilapia fillets thawed
- Salt and freshly ground black pepper
- 1/4 cup olive oil or vegetable oil
- 1 onion halved and thinly sliced
- 4 cloves garlic minced
- 2 bell peppers any color, thinly sliced
- 1 (14 ounce) can diced tomatoes drained
- 1/4 cup capers drained and rinsed
- 1/4 teaspoon dried thyme
- 2 tablespoons lemon juice from 1 lemon
Instructions
- Preheat oven to 200 degrees. Pat fish dry with paper towels. Season on both sides with salt and pepper.
- Heat oil in a large skillet over medium-high heat until just smoking. Sauté fish in a single layer without moving until crispy and golden-brown on one side, 2 to 3 minutes.
- Flip each piece of tilapia and continue cooking until fish is 145 degrees. Transfer fish to oven to keep warm.
- To the same skillet, add onions and garlic and sauté 1 minute. Add peppers and sauté until softened, 1 to 2 minutes.
- Stir in tomatoes, capers, and thyme until heated through, about 1 to 2 minutes.
- Stir in lemon juice and add salt and pepper to taste. Return fish to pan and stir to coat with sauce.
Cup of Yum
Notes
- Tilapia: Protein-rich tilapia is one of the most affordable and quick-cooking protein options available. Find it at the fish counter or frozen, and look for it with either farm-raised or wild tilapia label. (Wild is my personal preference when I can find it.)
- Bell peppers: I prefer a mix of colors, but any single hue will do, too. Yellow, red, orange, green-yellow; choose one or a variety.
- Yield: This fish recipe makes four 6-ounce, entree-sized servings.
- Storage: Store leftovers covered in the refrigerator for up to 4 days.
Nutrition Information
Calories
159kcal
(8%)
Carbohydrates
8g
(3%)
Protein
2g
(4%)
Fat
14g
(22%)
Saturated Fat
2g
(10%)
Cholesterol
1mg
(0%)
Sodium
308mg
(13%)
Potassium
194mg
(6%)
Fiber
2g
(8%)
Sugar
4g
(8%)
Vitamin A
1882IU
(38%)
Vitamin C
82mg
(91%)
Calcium
22mg
(2%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 159
% Daily Value*
| Calories | 159kcal | 8% |
| Carbohydrates | 8g | 3% |
| Protein | 2g | 4% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 1mg | 0% |
| Sodium | 308mg | 13% |
| Potassium | 194mg | 4% |
| Fiber | 2g | 8% |
| Sugar | 4g | 8% |
| Vitamin A | 1882IU | 38% |
| Vitamin C | 82mg | 91% |
| Calcium | 22mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.