Recipe: Pan-fried Tilapia

Tilapia is a highly nutritious meal and one of the most versatile. It can be used in the preparation of different dishes. Not only is it easy to cook, it is also very affordable unlike shrimp and salmon. It can be prepared for lunch or dinner.

  • Preparation time: 10mins
  • Cook time: 8mins
  • Total time: 18mins

Health Benefit

  • It is highly rich in protein
  • Tilapia is rich in compounds like selenium. This compounds helps prevent the formation of cancerous cells.


  • 4 fillets tilapia
  • ½ cup of all-purpose flour
  • Salt and pepper to taste
  • 1 tsp. unsalted melted butter
  • 1 tsp. olive oil


  1. Rinse the tilapia and pat dry with paper towel
  2. Season both side with salt and pepper. In a bowl, add the all-purpose flower and gentle press each fillet into flour to coat it. dust off excess flour
  3. Add olive oil to a skillet and heat over medium high heat. cook the fish in the oil for 4min per side or until the fish flakes easily with fork.
  4. Brush the tilapia with the melted butter and serve immediately.

Nutritional Information

Servings per recipe: 4

Serving size: 121g

Amount per Serving

Calories 249kcal
Total fat 10.8g
Cholesterol 56mg
Sodium 51mg
Potassium 474mg
Total carbohydrate 11.9g
Dietary fiber 0.4g
Protein 24.6g
Sugar 0g
Vitamin A 0.7mg
Vitamin C 1mg
Calcium 39mg
Iron 1mg
Thiamin 0mg
Niacin 6mg
Magnesium 36mg
Folate 34mcg


It can be refrigerated.