Pan Fried Tilapia

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 270.8
  • Total Fat: 3.9 g
  • Cholesterol: 82.5 mg
  • Sodium: 2,342.8 mg
  • Total Carbs: 11.6 g
  • Dietary Fiber: 5.0 g
  • Protein: 47.1 g

View full nutritional breakdown of Pan Fried Tilapia calories by ingredient
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Number of Servings: 4


    1-1/2 pound tilapia
    Juice of a lemon
    1 tsp. soya sauce
    1 tsp. minced garlic
    1 tsp. minced ginger
    1 tbsp. freshly minced mint leaves
    Salt to taste
    Black pepper to taste
    1/2 tsp. turmeric powder
    Oil for frying


Step 1: Wash the tilapia pieces and let them drain. Mix the marinade together in a separate bowl--lemon juice, Soya sauce, minced garlic and ginger, mint, black pepper, turmeric powder and chili sauce. Stir ingredients well.

Step 2: Place the tilapia in a shallow dish and add the marinade to it. Cover it and let stand for at least six hours to allow the flavors to seep in.

Step 3: Put breadcrumbs in a flat dish. Take the tilapia and cover it with bread crumbs. Place the uncovered fish for at least 20 minutes in the fridge to let the crumbs set in.

Step 4: Put 2 tbsp. of oil in a frying pan. Place the marinated tilapia in it, two pieces at a time. Turn it over only when one side is done. This can be checked by carefully lifting a part of tilapia from one side only.

Step 5: Place the cooked pieces on a paper towel to drain off any excess oil. Serve with bread and salad.

Number of Servings: 4

Recipe submitted by SparkPeople user KEERTISUNKARA.

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