Pan-Seared Tilapia
15 mins (prep 5, cooking 10)
7 ingredients
3 servings
Quick, easy and quite nice. I usually put the fillets over mashed potatoes and to make it super quick I prepare the frozen mashed potatoes, but of course homemade are much better. I usually side this with sauteed spinach or summer squash.

Categories:  <-15-mins , beginner-cook , easy , high-protein , main-dish , seafood , fish , high-in... , quick , saltwater-fish , tilapia , time-to-make ,
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Serving Size (99.59 g)
Servings 3
Amount per Serving
Calories 485.85 Calories from Fat 215.1
% Daily Value *
Total Fat 23.9g 110.31%
Saturated Fat 3.67g 55.08%
Trans Fat 0.0 %
Cholesterol 0.0mg 0.0%
Sodium 577.7mg 72.21%
Total Carbohydrate 56.77g 56.77%
Dietary Fiber 3.55 g 42.59%
Sugars 4.89 g %
Protein 10.53g 63.17%
Vitamin A 0.0IU% Vitamin C 0.0mg%
Calcium 144.52mg% Iron 3.92mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
tilapia fillet, dried parsley, dried basil