Pan Fried Tilapia
A very simple and quick recipe featuring pan fried tilapia cooked in a creamy, buttery tomato sauce with fresh garlic and onions.
Servings: 4
Ingredients
For the Tilapia:
- 2 tablespoons olive oil
- 4 tilapia fillets
- ½ teaspoon chili powder
- ¼ teaspoon paprika
- ¼ teaspoon ground cumin
- ½ teaspoon salt or to taste
- ⅛ teaspoon fresh ground black pepper
For the Sauce:
- ½ tablespoon butter
- 1 small yellow onion diced
- 3 cloves garlic minced
- ½ cup heavy cream
- ½ cup low sodium chicken broth
- ¼ cup tomato sauce
- 1 teaspoon dried Italian seasoning
- chopped fresh parsley for garnish
Instructions
- Heat olive oil in a large skillet set over medium heat.
- Meanwhile, combine chili powder, paprika, cumin, salt, and pepper in a small dish. Season the tilapia fillets with the prepared spice rub.
- Add tilapia to the hot oil and cook for 3 minutes per side, or until cooked through; remove from skillet and keep covered. Cooking time will depend on the thickness of the fillets.
- Set skillet back over medium heat and melt the butter.
- To the butter, add the diced onion and cook for 3 to 4 minutes or until softened. Stir in garlic and cook for 20 seconds or until fragrant.
- Whisk in heavy cream, chicken broth, and tomato sauce; whisk until smooth.
- Season with Italian seasoning and bring mixture to a slow boil.
- Lower the heat to a steady simmer and continue to cook for 8 minutes. Whisk occasionally.
- Taste the sauce for salt and pepper and adjust accordingly.
- Return the fish to the skillet and continue to cook for 2 more minutes or until heated through. Remove from heat.
- Garnish with parsley and serve.
Nutrition
Calories: 366kcal | Carbohydrates: 6g | Protein: 36g | Fat: 23g | Saturated Fat: 10g | Cholesterol: 130mg | Sodium: 280mg | Potassium: 661mg | Fiber: 1g | Sugar: 2g | Vitamin A: 683IU | Vitamin C: 4mg | Calcium: 55mg | Iron: 1mg
