Go Back
+ servings
picking up tilapia fillet with a fish spatula
Print Recipe
5 from 10 votes


A very simple tilapia fillet recipe featuring pan-seared fillets and a creamy, buttery tomato sauce with fresh garlic and onions.
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Dinner
Cuisine: American
Keyword: how to cook tilapia, keto dinner idea, low carb dinner, seafood dinner idea, tilapia recipe
Servings: 4
Calories: 366kcal


For the Tilapia:

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


  • 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 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 heat to a steady simmer and continue to cook for 8 minutes. Whisk occasionally.
  • Taste sauce for salt and pepper; adjust accordingly.
  • Return fish to the skillet and continue to cook for 2 more minutes, or until heated through.
  • Remove from heat.
  • Garnish with parsley.
  • Serve.


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