Pan Fried Tilapia with Orange Sauce
Serves
4
Cost/Serving
$1.44
Serving Size: 1 fillet of fish (about 3 ounces)
Ingredients
- 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
Instructions
- Defrost and pat dry tilapia with 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. Squeeze half the juice and pulp from the orange on the fish. Use the other half for garnish.
- Place fish on a platter. Scrape the pan juices on top of the fish to serve.
Tips
Frozen fillets are about 1/4" thick. Thicker fillets would need to cook longer.
Substitute other firm white fish like swai, domestic mahi-mahi, or halibut.
Nutrition Facts
4 Servings Per RecipeServing Size: 1 fillet of fish (about 3 ounces)
Amount Per Serving
Calories 170
- % Daily Value*
- Total Fat 7g
- 9%
- Saturated Fat 1g
- 5%
- Trans Fat 0g
- Cholesterol 45mg
- 15%
- Sodium 190mg
- 8%
- Total Carbohydrates 9g
- 3%
- Dietary Fiber 1g
- 4%
- Total Sugars 3g
- Added Sugars
- NA*
- Protein 18g
- Vitamin D 3mcg
- 15%
- Calcium 29mg
- 2%
- Iron 1mg
- 6%
- Potassium 344mg
- 7%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
NA* - We are currently in the process of integrating the new FDA Nutrition Standards. Added Sugar information is not currently available for the recipe. We will be updating the information shortly.