Pan Fried Tilapia with Orange Sauce
March 03, 2014 | Peggy Martin
Growing up, we pretty much stuck to breaded fish sticks and squares and then for special occasions – shrimp cocktail. Once in a while my mom bought frozen fish and dipped it in egg and then cornmeal and fried it. As an adult, knowing fish was good for me (great protein plus low in calories and fat), I used to buy those frozen rectangles of raw fish, but prying frozen fillets apart was not fun.
Now I buy bags of individually frozen tilapia fillets. They come in packs (usually 2 or 3 pounds) that cost $2-3 per pound. I love that I can just pull out the number of fillets I need and defrost them.
This month’s featured recipe, Pan Fried Tilapia with Orange Sauce is delicious, easy and fast! You’ll want to have the table set and the rest of your meal ready to go when you start this. I usually serve it with a salad and frozen peas or broccoli. Sometimes I add brown rice.
Other kinds of fish work in this recipe also. Try it with domestic mahi-mahi, halibut or swai which is a white-flesh fish with a mild taste and light flaky texture. Swai is often less expensive than other kinds of fish.
Serving Size: 1 fillet of fish (about 3 ounces) | Serves: 4 | Cost Per Serving: $1.44
- 4 small frozen tilapia fillets (about 1 pound total)
- 3 tablespoons all purpose flour
- 1 1/2 teaspoons garlic powder
- 1/2 teaspoon black pepper
- 1/4 teaspoon salt
- 1-2 tablespoons vegetable oil
- 1 1/2 teaspoons dried marjoram or Italian seasoning
- 1 orange
- 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 165°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.