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!
- 1 pan
- 1 oven
- 1 Whole Fresh Tilapia
- Olive or Coconut oil, for shallow frying
- 1 tbsp Curry Powder
- Salt and Pepper to taste
- 1 Lemon
- 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.
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.
In the sizzle and aroma of a perfectly seared crust, pan-fried tilapia emerges as a testament to culinary artistry. With its tender flesh and tantalizing flavors, this dish beckons both novice and seasoned cooks to partake in its creation. As the last bite is savored and the plate is left gleaming, the memory of the crisp perfection and delicate balance of tastes lingers—a delightful reminder of the joys found in a skillfully executed pan-fried tilapia.