Easy Pan-Fried Tilapia
Easy Pan-Fried Tilapia features tender fillets with a light, golden crust and a buttery pan sauce enriched with sautéed onions, a splash of white wine, and tangy capers. The mild fish pairs with a gentle Cajun kick for balance and brightness. Ideal for a quick weeknight dinner when you want something satisfying yet light.
- Prep10 mins
- Cook20 mins
- Serves4
- DifficultyEasy
- 1
Pat the tilapia fillets dry and slice each one in half. Season each fillet with Cajun seasoning, salt, and pepper. Coat with flour and shake off any excess.
- 2
Melt the butter and oil in a large heavy skillet over medium-high heat. Pan-fry the fish quickly, working in batches if necessary, until the edges turn white, 3 to 4 minutes.
- 3
Flip and cook until the fish flakes easily with a fork, 3 to 4 minutes more. Transfer to a plate and keep warm.
- 4
Heat the same pan over medium-high. Sauté the onion until soft, about 5 minutes.
- 5
Add the white wine to the pan, reduce the heat, and simmer until reduced by about half, 5 to 7 minutes. Drizzle the sauce over the fish before serving and garnish with capers.
- Calories 176.72 kcal Moderate
- Protein 5.82 g Moderate
- Carbs 8.9 g Moderate
- Total Fat 12.03 g Moderate
- Saturated Fat 4.4 g High
- Trans Fat 0.0 g Low Source
- Cholesterol 25.74 mg Moderate
- Sodium 543.83 mg High
- Fiber 0.52 g Low Source
- Sugar 0.84 g Low Source
- Added Sugar 0.0 g Low Source
- Calcium 8.94 mg Low Source
- Iron 0.69 mg Low Source
- Potassium 157.24 mg Low Source
- Vitamin A 0.0 mcg_rae Low Source
- Vitamin C 0.0 mg Low Source
- Vitamin D 1.27 mcg Low Source
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Milk 🥛
- Wheat 🌾
- Gluten
- Sulfites
- Onions 🧅
- Alcohol 🚫🍷