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.
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:
- If using frozen tilapia fillets, thaw in cool water for 15 minutes.
- In a medium sized mixing bowl, add Parmesan cheese, salt, pepper, and garlic powder. Whisk to combine.
- Using a separate bowl, whisk eggs.
- Heat butter and avocado oil over medium high heat.
- Dip the fillets in the egg, then into the cheese mixture, being sure to coat both sides. Do not crowd your pan.
- Carefully lay coated fillets in hot oil and fry 5 minutes on each side.
- Remove to a warm plate while you are finishing the rest.
- Serve immediately.
What is your favorite fish meal? Will you try this pan fried tilapia? Be sure to let me know what you think!
Pan Fried Tilapia
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
- If using frozen tilapia fillets, thaw in cool water for 15 minutes.
- In a medium sized mixing bowl, add Parmesan cheese, salt, pepper, and garlic powder. Whisk to combine.
- Using a separate bowl, whisk eggs.
- Heat butter and avocado oil over medium high heat.
- Dip the fillets in the egg, then into the cheese mixture, being sure to coat both sides.
- Carefully lay coated fillets in hot oil. Do not crowd your pan. Fry 5 minutes on each side. Remove to a warm plate while you are finishing the rest
- .Serve immediately.
Recommended Products
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
- REDMOND Real Sea Salt - Natural Unrefined Organic Gluten Free Fine, 26 ounce pouch (1 Pack)
- Simply Organic Pepper, Black Medium Grind Certified Organic, 2.31 Ounce Container
- Starwest Botanicals Organic Garlic Powder, 1 Pound
- Chosen Foods 100% Pure Avocado Oil 1 L, Non-GMO, for High-Heat Cooking, Frying, Baking, Homemade Sauces, Dressing and Marinades
- Lodge 10.25 Inch Cast Iron Skillet. Pre-Seasoned 10.25-Inch Cast Iron Skillet with Red Silicone Hot Handle Holder.
Nutrition Information:
Yield:
6Serving Size:
1 filletAmount Per Serving: Calories: 410 Total Fat: 23g Saturated Fat: 8g Trans Fat: 0g Unsaturated Fat: 14g Cholesterol: 181mg Sodium: 668mg Carbohydrates: 2g Fiber: 0g Sugar: 0g Protein: 49g
Zach
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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Looks so delicious and flavorful! I love that you used parmesan to create that crispy exterior. Genius!
Dreamy! White fish like tilapia is one of my favs, I used some wild caught cod I had on hand. Crispy cheesy goodness!
I love that crispy parmesan coating and that it is pan fried!
I am always looking for a good fish recipe, this one looks like a winner. I also use cast iron to cooks with, everything comes out nice and crispy.
Let me know how you like it!
Love fish cooked this way!! Very crispy!! Gonna try chicken with this coating
That crust! I never knew it could be so easy to get a crust on a piece of fish like that, especially without deep-frying. This is so easy to throw together on a weeknight.
Let me know if you try it!
This looks so good and I just love how crispy that crust is!
We eat a lot of fish. Thanks for this recipe, which sounds so delicious and is calling my name!!
Yes.. where we purchase our fish with a note re where they originate.. all important to consider.
Yummy! Looks so tempting. This is the recipe I have been searching from a long time. Love the crunchy coating. This is probably the best fish snack.
This recipe was really good, and did not take too much time to make. I just started the keto diet, and so far so good!