Table of Contents
Serving suggestion: Substitute other firm white fish like swai, domestic mahi-mahi, or halibut.
Frozen fillets are about 1/4” thick. Thicker fillets would need to cook longer.
- 4 small tilapia fillets, frozen (about 1 pound total)
- 3 tablespoons all-purpose flour
- 1 1/2 teaspoons garlic powder
- 1/2 teaspoon ground black pepper
- 1/4 teaspoon salt
- 1-2 tablespoons oil (canola or vegetable)
- 1 1/2 teaspoons dried marjoram or Italian seasoning
- 1 orange
- Defrost and pat tilapia dry with a paper towel.
- Put flour, garlic powder, pepper and salt in a plastic bag. Add fillets one at a time and shake to coat.
- Heat oil in a large skillet over medium heat until hot.
- Add fillets to skillet and fry until golden brown on one side, about 2 minutes. Turn fish over, sprinkle with marjoram or Italian seasoning, and finish browning. Heat fish to at least 145°F.
- Heat orange for 10 seconds in microwave. Cut in half and squeeze half the juice and pulp from the orange onto the fish. Use the other half for garnish.
- Place fish on a platter. Scrape the pan juices on top of the fish to serve.
Recipe courtesy of Spend Smart Eat Smart, Iowa State University Extension and Outreach.
Serving size: 1 fillet (3oz)
|Total Fat 7g|
|Saturated Fat 1g|
|Trans Fat 0g|
|Total Carbs 9g|
|Dietary Fiber 1g|
|15%||Vitamin D 3mcg|
*Percent Daily Values are included where available. They are based on a 2,000
calorie diet. Your daily value may be higher or lower depending on your calorie needs.