Pan Fried Tilapia

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This Pan Fried Tilapia is an easy dinner that cooks up perfectly in a skillet! The fish flakes tender and tastes delicious. It’s a healthy meal that’s full of flavor.

fork holding piece of Pan Fried Tilapia

Sautéed Tilapia

Love easy fish dishes? You’re in luck! This tasty tilapia dinner cooks up in minutes and tastes great with everything from fresh, chopped salads to pasta. Just season both sides of the fish and cook for a little under 10 minutes. So easy!

And it’s a super healthy way to cook fish. Sautéing tilapia in a nonstick skillet needs very little oil. In fact, you can even skip it if you prefer. But it does add a rich flavor. Just a coating of olive oil (or any cooking oil you choose) on the bottom of the pan is perfect for this recipe.

spatula holding Pan Fried Tilapia

Looking for more fish recipes to cook in a frying pan? Check out Pan Fried Ocean Perch Fish Fillets Recipe, Pan Fried Fish Coated In Egg And Flour Recipe, or Pan Fried Sole Fish Fillet Recipe.

tilapia in frying pan

How To Make Pan Fried Tilapia

First season the fillets. Rub salt, pepper, garlic powder, and paprika onto both sides of the fish.

Add just enough oil to coat the bottom of a nonstick skillet (about 1 teaspoon). Lift pan and gently roll oil around to coat entire bottom.

Replace skillet on stove and turn heat to high.

Pan Fried Tilapia cooking in skillet

Add fish fillets in an even layer. Wait for oil to start to sizzle. This means that the pan is ready to cook the fish. Reduce heat to medium high. Pan fry the tilapia for 3 minutes or until the fish is brown on the bottom.

Flip the fish fillets and continue cooking for 4 more minutes or until fillets are cooked through. Cooking time will vary slightly depending on the thickness of the fillets. To be sure, check the internal temperature of the fish. It should register at least 145 degrees.

Turn off heat. Remove fish from frying pan and place on serving dish.

fork tender Pan Fried Tilapia

Cooking Tips

  • Oil is optional here, especially if you are using a nonstick pan. It’s just used for flavor. You can cook with vegetable oil, coconut oil, or olive oil
  • Try any seasonings of your choice. We recommend salt, pepper, garlic powder, and paprika
  • If at any point during cook time, the fish starts to burn, turn the heat down to medium

seasoned tilapia cooking in pan

What To Serve With Pan Fried Tilapia

This healthy fish dish tastes great alongside healthy vegetables like Instant Pot Frozen Vegetables, Rainbow Vegetables Recipe – Easy Healthy Oven Roasted Veggies, and Sautéed Frozen Vegetables.

cooked tilapia on a plate

Or top the fish with a yummy homemade sauce for extra flavor! Try Greek Tzatziki Cucumber Yogurt Sauce Recipe, Fresh Homemade Basil Pesto Sauce Recipe, or Creamy Garlic Yogurt Dill Sauce.

seasoned Pan Fried Tilapia on a plate

More Fish Recipes To Enjoy At Dinnertime

Air Fryer Frozen Gorton’s Beer Battered Fish

Instant Pot Whole Fish

Baked Whole Branzino Fish

Instant Pot Salmon

Mexican Salsa Fish

Blackened Tilapia

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Pan Fried Tilapia

This Pan Fried Tilapia is an easy dinner that cooks up perfectly in a skillet! The fish flakes tender and tastes delicious. It's a healthy meal that's full of flavor.
Prep Time3 minutes
Cook Time8 minutes
Total Time11 minutes
Course: Dinner, Fish
Keyword: Pan Fried Tilapia
Cooking Method: sauteed
Servings: 3 servings
Calories: 178kcal

Recipe Video

Ingredients

Instructions

  • First season the fillets. Rub salt, pepper, garlic powder, and paprika onto both sides of the fish.
  • Add just enough oil to coat the bottom of a nonstick skillet (about 1 teaspoon). Lift pan and gently roll oil around to coat entire bottom.
  • Replace skillet on stove and turn heat to high.
  • Add fish fillets in an even layer. Wait for oil to start to sizzle. This means that the pan is ready to cook the fish. Reduce heat to medium high.
  • Pan fry the tilapia for 3 minutes or until the fish is brown on the bottom.
  • Flip the fish fillets and continue cooking for 4 more minutes or until fillets are cooked through. Cooking time will vary slightly depending on the thickness of the fillets. To be sure, check the internal temperature of the fish. It should register at least 145 degrees.
  • Turn off heat. Remove fish from frying pan and place on serving dish.

Notes

  • Oil is optional here, especially if you are using a nonstick pan. It's just used for flavor. You can cook with vegetable oil, coconut oil, or olive oil
  • Try any seasonings of your choice. We recommend salt, pepper, garlic powder, and paprika
  • If at any point during cook time, the fish starts to burn, turn the heat down to medium
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Nutrition

Serving: 1g | Calories: 178kcal | Carbohydrates: 1g | Protein: 34g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 85mg | Sodium: 477mg | Potassium: 529mg | Fiber: 0.2g | Sugar: 0.05g | Vitamin A: 165IU | Vitamin C: 0.01mg | Calcium: 19mg | Iron: 1mg
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