Pan Fried Tilapia with Orange Sauce

pan-fried-tilapiaServing Size: 1 fillet of fish (about 3 ounces)

Serves: 4


  • 4 small frozen tilapia fillets (about 1 pound total)
  • 3 tablespoons all-purpose flour
  • 1 1/2 teaspoons garlic powder
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon salt
  • 1–2 tablespoons vegetable oil
  • 1 1/2 teaspoons dried marjoram or Italian seasoning
  • 1 orange


  1. Defrost and pat tilapia dry with paper towel.
  2. Put flour, garlic powder, pepper, and salt in a plastic bag. Add fillets one at a time and shake to coat.
  3. Heat oil in a large skillet over medium heat until hot.
  4. Add fillets to skillet and fry until golden brown on one side (about 2 minutes). Turn fish over, sprinkle with marjoram or Italian seasoning, and finish browning (heat fish to at
    least 145°F).
  5. Heat orange for 10 seconds in microwave. Cut in half. Squeeze half the juice and pulp from the orange on the fish. Use the other half for garnish.
  6. Place fish on a platter. Scrape the pan juices on top of the fish to serve.

Nutrition information per serving:
160 calories, 5g fat, 1g saturated fat, 45mg cholesterol, 190mg sodium, 10g carbohydrates, 1g fiber, 4g sugar, 18g protein. Daily Values: 35% Vitamin C, 6% Iron, 4% Calcium.

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart Eat Smart website,

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