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Kelly's Pan Fried Tilapia

Kelly's Pan Fried Tilapia


"I created this recipe with my low-fat diet in mind. Super easy and super healthy! We like to pair it with corn on the cob!"
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20 m servings 344 cals
Serving size has been adjusted!
Original recipe yields 5 servings


  • Calories:
  • 344 kcal
  • 17%
  • Fat:
  • 14.4 g
  • 22%
  • Carbs:
  • 24.1g
  • 8%
  • Protein:
  • 27.5 g
  • 55%
  • Cholesterol:
  • 41 mg
  • 14%
  • Sodium:
  • 365 mg
  • 15%

Based on a 2,000 calorie diet

See full nutrition

Nutritional Information

1 Serving
Servings Per Recipe:
Amount Per Serving
  • * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • ** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
  • (-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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  • Prep

  • Cook

  • Ready In

  1. Put bread crumbs into a shallow dish.
  2. Gently press tilapia fillets into bread crumbs to coat. Gently toss between your hands so any bread crumbs that haven't stuck can fall away. Place the breaded tilapia onto a plate while breading the rest; do not stack.
  3. Heat olive oil in a skillet over medium-high heat.
  4. Cook tilapia in hot oil until golden brown, about 4 minutes per side. Transfer cooked fillets to a plate.
  5. Top each fillet with salsa; cook in microwave to get the salsa hot, about 15 seconds.


  • Editor's Note:
  • The nutrition data for this recipe includes the full amount of the breading ingredients. The actual amount of the breading consumed will vary.

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Read all reviews 8
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I made this tonight with a few modifications... I used coconut oil and granulated garlic. Topped with homemade salsa and paired with a pasta salad. Delish!

Easiest fish recipe, great for a quick weeknight dinner. Though I will admit that my "pan fried" version was actually baked... Delicious and healthy result.

Very good. I wasn't sure about the salsa at first, but my wife and I were pleasantly surprised. Will definitely make again. I added about 1 tsp of Montreal Steak Spice to the bread crumbs, and p...

This is the best Tilapia recipe I've tried. The only change I made was to dip the fish in egg, & Panko instead of Italian bread crumbs (which I will try next time), only because Panko is a famil...

Fast and east! Hubby enjoyed even thought he's not much of a fish eater. Followed directions except we heated the salsa separately and added it at the table, and hubby added salt. Will be making...

It was very easy and the kids loved it.

Great idea!! I top fish with all kinds of spices, but never thought to pour warmed salsa over. The small crunch with salsa was delish!! I'll make this for a quick lunch often.

Delicious! I thought 4 minutes each side was a little much. I cooked them only 2 minutes on each side. It turned out perfect! I substituted salsa for a little cheddar cheese. Amazing!!

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