🐟 Fish

Easy

Garlic Tilapia Fillet

Name: Garlic Tilapia Fillet
Prep time: 10 min
Cook time: 12 min
Total time: 22 min
Yield: 4
Cuisine: Mediterránea
Ingredients: 1.3 lb Tilapia fillets; cloves Garlic; 3 tbsp Parsley; unit Lemon; 3 tbsp Flour; 3 tbsp Olive oil; 1 tsp Salt

Tilapia fillets seared in a fragrant garlic and parsley sauce. A light, affordable and super quick fish dish, perfect for a fuss-free weeknight dinner.

10 minPrep

12 minCook

22 minTotal

4Servings

High ProteinLow Carb

Ingredients

Adjust servings

600 g Tilapia fillets
4 cloves Garlic (chopped)
3 tbsp Parsley
1 unit Lemon
3 tbsp Flour
3 tbsp Olive oil
1 tsp Salt

Nutrition facts

per serving

260 kcal

Calories

32 g

Protein

8 g

Carbs

11 g

Fat

1 g

Fiber

7 g

Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

FishGluten

Instructions

1
Season the fillets and lightly flour them.
2
Heat the oil in a large pan.
3
Sear the fillets 3 minutes per side and set aside.
4
In the same oil sauté the garlic until fragrant.
5
Add the parsley and lemon juice.
6
Spoon the sauce over the fillets and serve.

Chef tips

Do not move the fillets until they release from the pan on their own so they brown well.

Substitutions

Swap the tilapia for any firm white fish.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

Illustrative image
TempPro TP19H Digital Thermometer
Checking doneness of meat and chicken
- Checks doneness of meat and chicken
- Quick reading
- Clean the probe after each use
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Illustrative image
T-fal Ultimate Hard Anodized 12" Non-Stick Pan
Eggs, omelets and stir-fries
- Eggs and omelets that don’t stick
- Comfortable, sturdy handle
- Use wooden or silicone utensils
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Illustrative image
Victorinox Fibrox Pro 8" Chef’s Knife
Chopping, slicing and cutting strips
- The knife I use most when cooking
- Chops, slices and cuts into strips
- Keep it sharp and hand-dry it
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Ratings & reviews

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