Sizzling Flavors: Mastering Pan Fried Tilapia Perfection

Pan Fried Tilapia is a family favorite in Western Kenya. Tilapia is a fresh water fish found in Lake Victoria, located in the middle of East Africa (Kenya, Tanzania and Uganda). This recipe requires very few ingredients but its super delicious!

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Cook Time 20 minutes mins

Total Time 20 minutes mins

Course Main Course

Cuisine Africa

Servings 4 servings

Calories 250 kcal

Equipment

• 1 pan
• 1 oven

Ingredients

  

• 1  Whole Fresh Tilapia
• Olive or Coconut oil, for shallow frying
• 1  tbsp  Curry Powder
• Salt and Pepper to taste
• 1 Lemon

Instructions

 

• Heat oil in a large frying pan on medium heat.
• Cut deep, large slits into the tilapia.
• Mix curry, pepper and salt and then rub into the slits and all over the top.
• Carefully slide fish into the pan to avoid splashing.
• Fry both sides until golden brown.
• Remove from oil and squeeze fresh lemon juice on both sides before serving.

Video

Notes

If done properly, the fish comes out almost dry, its not greasy at all. For a healthier fish and chips style meal, serve with oven baked french fries.

Keyword seafood

Nutritional ingredients of tilapia

Tilapia is a popular type of fish that’s widely consumed around the world. Its nutritional content can vary based on factors such as the fish’s size, preparation method, and diet. Here’s a general overview of the nutritional components found in tilapia:

Nutritional Information (per 100 grams of raw tilapia fillet):

• Calories: 96 kcal
• Protein: 20.08 g
• Total Fat: 1.70 g
  • Saturated Fat: 0.47 g
  • Monounsaturated Fat: 0.53 g
  • Polyunsaturated Fat: 0.51 g
• Cholesterol: 57 mg
• Sodium: 43 mg
• Potassium: 437 mg
• Phosphorus: 204 mg
• Calcium: 11 mg
• Magnesium: 30 mg
• Iron: 0.49 mg
• Vitamin B12: 0.39 mcg
• Vitamin D: 27 IU (International Units)

Tips and tricks

• Choose Fresh Tilapia: Start with high-quality, fresh tilapia fillets. Look for fillets that are firm, moist, and have a clean sea-like odor.
• Dry the Fillets: Pat the tilapia fillets dry with paper towels before seasoning. This helps ensure a crispy and golden crust when pan-frying.
• Season Generously: Season the fillets with a blend of your favorite herbs and spices. Common options include salt, pepper, paprika, garlic powder, onion powder, and dried herbs like thyme or oregano.
• Preheat the Pan: Preheat your pan over medium-high heat before adding oil. This helps create a nice sear on the fillets.
• Use the Right Oil: Choose an oil with a high smoke point for pan-frying, such as vegetable oil, canola oil, or grapeseed oil. Avoid using oils with low smoke points like olive oil to prevent burning.
• Control the Heat: Maintain a consistent heat throughout the cooking process. The pan should be hot but not smoking. Adjust the heat if needed to prevent burning.
• Test the Pan’s Heat: Sprinkle a few drops of water onto the pan before adding the oil. If the water sizzles and evaporates immediately, the pan is ready.
• Add the Fillets Carefully: Gently place the seasoned fillets into the hot oil, laying them away from you to prevent splattering.
• Don’t Overcrowd the Pan: Leave enough space between fillets to ensure even cooking and a crisp crust. If necessary, cook the fillets in batches.
• Avoid Disturbing the Fillets: Allow the fillets to cook without moving them too much. This helps develop a golden crust on the bottom.
• Monitor Cooking Time: Tilapia fillets are relatively thin and cook quickly. Depending on their thickness, they usually take around 2-4 minutes per side. Watch for the edges to turn opaque and the fish to flake easily with a fork.
• Flip with Confidence: When ready to flip, gently slide a spatula under the fillet and flip it in one smooth motion. Be careful not to break the fillet.
• Add Lemon Zest: For an extra burst of flavor, consider adding a sprinkle of fresh lemon zest to the fillets while they cook.
• Finish with Lemon Juice: Just before removing the fillets from the pan, squeeze fresh lemon juice over them to add brightness and balance the flavors.
• Rest Before Serving: Let the pan fried tilapia fillets rest for a minute or two before serving. This allows the juices to redistribute within the fillets, keeping them moist.

Serving suggestions Pan Fried Tilapia

• Fresh Herb Couscous: Pair your pan-fried tilapia with a light and fluffy couscous salad. Toss cooked couscous with chopped fresh herbs like parsley, mint, and cilantro, along with diced cucumbers, tomatoes, and a drizzle of lemon vinaigrette.
• Zesty Quinoa Salad: Serve pan-fried tilapia atop a bed of quinoa that’s been cooked in vegetable broth for extra flavor. Add diced bell peppers, red onions, black beans, and a squeeze of lime juice for a vibrant and nutritious side.
• Steamed Asparagus Spears: Complement the fish with a side of steamed asparagus, lightly drizzled with olive oil and sprinkled with grated Parmesan cheese for added richness.
• Mango Salsa: Top your pan-fried tilapia with a refreshing mango salsa. Combine diced mangoes, red onions, bell peppers, cilantro, lime juice, and a touch of jalapeno for a burst of tropical flavor.
• Garlic Roasted Potatoes: Serve alongside crispy garlic roasted potatoes for a hearty and satisfying meal. The roasted potatoes provide a wonderful contrast in texture and flavor.
• Crisp Green Salad: Pair your pan-fried tilapia with a simple green salad featuring mixed greens, cherry tomatoes, cucumber slices, and a light vinaigrette. The freshness of the salad complements the fish beautifully.
• Mediterranean Rice Pilaf: Accompany your tilapia with a Mediterranean-inspired rice pilaf. Use long-grain rice cooked with sautéed onions, bell peppers, and a blend of Mediterranean spices like cumin, paprika, and turmeric.
• Sautéed Spinach: Serve the tilapia on a bed of sautéed spinach seasoned with garlic and a hint of lemon zest. The vibrant greens add color and nutritional value to the dish.
• Creamy Dill Sauce: Enhance the flavors with a creamy dill sauce. Mix together Greek yogurt, chopped fresh dill, lemon juice, and a touch of garlic for a tangy and herby topping.
• Corn and Black Bean Salad: Create a lively side with a corn and black bean salad. Combine cooked corn kernels, black beans, red onion, bell peppers, and chopped cilantro. Toss with lime juice and olive oil.