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Pan-roasted tilapia

Updated: Jan 18, 2022

Tilapia is a wonderful source of protein and is a relatively inexpensive fish ($4.99/lb this week). It has low saturated fat and as a mild white fish is amendable to many recipes. Here is the most simple way for a busy weeknight - a simple recipe that takes less than ten minutes to whip up. The Herbs de Provence lend a wonderful aroma and flavor!

Serves 1


1 tilapia filet (156 g / 5.5 oz)

1 tsp Herbs de Provence (recipe here)

PAM spray

  1. Spray a nonstick pan with PAM and turn on high.

  2. Sprinkle the top of the filet with Herbs de Provence and press/rub gently to adhere the spices to the fish.

3. Once pan is heated place the tilapia herb side down on the pan and turn

down to medium heat.

4. Cook for 3-4 minutes herb side down. Flip the tilapia and cook for 2-3

minutes herb side up.

Nutrition Facts (approx.)

Calories: 207

Total Fat: 4.5 g

Saturated Fat: 1.4 g

Sodium: 135 mg

Total Carbohydrate: 0 g

Dietary Fiber: 0 g

Total Protein: 40.5 g

I love to pair this with our cauliflower puree and garlicky spinach for a nutrient and protein-packed lunch or dinner!

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