Pan Fried Tilapia with Orange Sauce


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Serving Size: 1 fillet of fish (about 3 ounces)


  • 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


  1. Defrost and pat dry tilapia with paper towel.
  2. Put flour, garlic powder, pepper, and salt in a plastic bag. Add fillets one at a time and shake to coat.
  3. Heat oil in a large skillet over medium heat until hot.
  4. 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.
  5. 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.
  6. Place fish on a platter. Scrape the pan juices on top of the fish to serve.


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 Recipe
Serving Size: 1 fillet of fish (about 3 ounces)

Amount Per Serving

Calories 170

% Daily Value*
Total Fat 7g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 45mg
Sodium 190mg
Total Carbohydrates 9g
Dietary Fiber 1g
Total Sugars 3g
Includes 0g Added Sugars
Protein 18g

Vitamin D 3mcg
Calcium 29mg
Iron 1mg
Potassium 344mg

* 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.