Light and flaky, with a delicious crunch, this pan fried tilapia is a perfect quick and easy weeknight meal!

This is a great keto tilapia. It’s got nearly zero carbs, and all the flavor you could ask for! This pan fried gluten free tilapia has a delicate, cheesy flavor and loads of butter give it so much body!

What is tilapia?

It’s name “tilapia” actually referst to several species of fish from the cichlid family. It’s natively wild to Africa, but has been introduced throughout the world through farming. Tilapia is an ideal fish for farming because it doesn’t mind being crowded, grows quickly and eats a cheap diet. This means that it is relatively inexpensive to produce. 

It is a great source of lean protein. Tilapia has over 26 grams of protein and zero carbs in a 3.5 ounce serving. It’s loaded with niacin, Vitamin B12, Phosphorus, and Selenium, making it full of minerals that you need.

Is tilapia healthy?

There are reports that farmed tilapia can be fed animal feces in their diet. It’s also thought that China continues to use banned chemicals in farming this fish. For that reason, it’s best to source farmed tilapia from the United States, Canada, the Netherlands, Peru and Ecuador. 

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How do I make pan fry tilapia fillets gluten free?

Fish is naturally gluten free. When you want a crispy outside, most will turn to a breading like panko bread crumbs. Since they are not keto friendly, we are going to add a different breading on the fish. 

We are going to season both sides of our fish with the standard salt and pepper. Adding a bit of garlic powder and Parmesan cheese will give it that crunchy factor, while keeping this keto friendly. 

How do I fry tilapia in a pan without it sticking?

I like to use cast iron for my cooking on a regular basis. Well seasoned cast iron is virtually non stick and is perfect for frying. We are going to also add some butter and avocado oil to lightly fry in. A couple of minutes per side is all you need for a great dish. 

I present to you my favorite recipe for pan fried tilapia fish.

Need a great side dish? Check out these Air Fryer Green Beans. 

Ingredients:

• 6 tilapia fillets
• 1/2 cup Parmesan cheese (from the green can)
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon garlic powder
•  2 eggs, beaten
• 3 Tablespoons butter
• 1/4 cup avocado oil

Instructions:

1. If using frozen tilapia fillets, thaw in cool water for 15 minutes.
2. In a medium sized mixing bowl, add Parmesan cheese, salt, pepper, and garlic powder. Whisk to combine.
3. Using a separate bowl, whisk eggs.
4. Heat butter and avocado oil over medium high heat.
5. Dip the fillets in the egg, then into the cheese mixture, being sure to coat both sides. Do not crowd your pan. 
6. Carefully lay coated fillets in hot oil and fry 5 minutes on each side.
7. Remove to a warm plate while you are finishing the rest.
8. Serve immediately.

What is your favorite fish meal? Will you try this pan fried tilapia? Be sure to let me know what you think!

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Zach

Zach is the author behind Easy Keto Dishes, a site that shares easy-to-make keto-friendly recipes and dishes.

Some of Zach's favorite keto resources include:

Perfect Keto: For those who are looking for easy supplements that support a Keto diet, Perfect Keto offers a variety of products that make it easy to stay in ketosis including keto bars, whey protein, and keto nootropics.

KetoLogic: For those who have a sweet tooth, KetoLogic sells keto-friendly chocolate candies with only 1g of net carbs & zero added sugars.

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