FREE 5-Ingredient Recipe EBook

• Why You Need My Pan Fried Tilapia Recipe
• Ingredients & Substitutions
• How To Fry Tilapia
• My Recipe Tips
• Storage & Reheating
• Serving Ideas
• Tools I Use For This Recipe
• Pan Fried Tilapia (With Lemon Butter Sauce) Recipe card
• Recipe Reviews

When dinner needs to happen fast , look no further than fish — and this pan fried tilapia is one of my easiest healthy dinners ! You can whip up this flaky fish with my irresistible lemon butter sauce in just 20 minutes. And even though I love the hands-off aspect of baked tilapia , frying tilapia gives it a perfect golden crust you just can’t get from your oven. It’s a simple, cost effective, and flavorful meal I make again and again (and again). Come make this pan seared tilapia recipe with me for a no-fuss dinner tonight!

Why You Need My Pan Fried Tilapia Recipe

• Restaurant-quality flavor – My rich, garlicky lemon butter sauce makes this fish rival your favorite seafood spot.
• Perfectly flaky & tender – If you follow my tips below, each fillet will be perfectly flaky and tender, never dry. I’ve fine-tuned this method over the years (my pan seared halibut and pan fried salmon are prime examples), so you get restaurant-worthy results every time.
• Only 6 ingredients – Plus salt & pepper. Some fried tilapia meals require flour, breading, or deep frying, but mine is much simpler. Proof that simple ingredients can create amazing flavors!
• Ready in a flash – This dish takes 20 minutes. Even on a tight schedule, you can enjoy a home-cooked dinner that feels leisurely.

Ingredients & Substitutions

Here I explain the best ingredients for my pan seared tilapia recipe, what each one does, and substitution options. For measurements, see the recipe card .

For The Tilapia:

Since I make this pan fried tilapia with lemon butter sauce (below), I find that keeping the spices simple works best:

• Tilapia – Of course you’ll need the fish itself. I prefer fillets, but just the loins (the thicker part of the fillets) will work fine. You can also make this recipe with other white fish, such as cod , red snapper , flounder , haddock , or sea bass — the cook time can vary depending on the thickness.
• Olive Oil – For frying tilapia, so it doesn’t stick and gets that golden crust. I use this regular kind , but extra virgin olive oil or even avocado oil works great, too.
• Garlic Powder – If you’re feeling it, throw in a sprinkle of onion powder too.
• Sea Salt & Black Pepper – If you like a kick, add a little cayenne pepper as well.

If you want more flavor, try adding 1/3 teaspoon of paprika or dried herbs, or a couple teaspoons of lemon pepper seasoning .

For The Lemon Butter Sauce:

• Salted Butter – I love this grass-fed butter , but any salted butter will do. If you’re using unsalted butter, just add a pinch of salt to taste. Ghee works great for a dairy-sensitive option.
• Lemon Juice – For a bright, tangy flavor. Grab some extra lemons for garnish, too!
• Garlic Powder

How To Fry Tilapia

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Pat dry and season. Pat the fish dry with paper towels, and season both sides with the garlic powder, salt, and pepper.
2. Pan fry tilapia until golden. Heat the olive oil in a large skillet over medium-high heat. Add the tilapia in a single layer, and sear until the edges turn opaque. Flip and cook on the other side. Remove and cover with foil to keep warm.

1. Make the lemon butter sauce. In the same pan, melt the butter. Stir in the lemon juice and garlic powder. Continue heating until sauce turns dark yellow. Remove from heat immediately.
2. Bring it all together. Drizzle some sauce on each serving plate, add a pan fried tilapia fillet, then top with more sauce. I like to garnish with a lemon slice and a sprinkle of chopped parsley.

My Recipe Tips

• If your fish is frozen, thaw it first. Frozen fillets won’t cook evenly and the seasonings won’t stick to them well. You can thaw them overnight in the fridge, or in a zip lock bag submerged in cold water on the counter.
• Always pat your fillets dry before seasoning. I do this for all proteins! It’s the key to that golden, crispy outside.
• Make sure your pan is hot enough before adding the fish. I always add a drop of water to check — it should sizzle. If you try to pan sear tilapia in oil that isn’t hot enough, it will stick.
• Don’t overcrowd the pan — let each piece lay flat. If your pan isn’t large enough, I recommend frying tilapia in batches to avoid crowding.
• Cook for a bit longer on the first side than the second. The fish is easier to flip and less likely to stick if you let the edges become opaque before flipping.
• Reduce the heat if needed. With my non-stick pan (I love my cast iron but prefer this nonstick skillet for pan fried tilapia), it works best to start at medium-high and reduce to medium if the fish gets dark enough before it’s cooked through.
• Use a meat thermometer. You can check that the fish flakes easily with a fork, but for really moist, tender pan seared tilapia, I highly recommend a thermometer. ( I use this one .) Aim for 135-140 degrees F rather than 145.

Storage & Reheating

• Store: Keep in airtight containers in the fridge for up to 3-4 days. I use leftover pan fried tilapia for fish tacos, or toss it into salads .
• Reheat: Bake leftovers at 350 degrees F, or fry in a skillet again. You can microwave it, but it will be drier.
• Freeze: Place the tilapia fillets on a parchment paper lined platter or baking sheet and freeze until solid. Once solid, transfer to a zip lock bag and freeze for up to 3 months.

Serving Ideas

Pan seared tilapia is a quick dish, so I recommend pairing it with equally quick sides! Try these:

• Veggies – When I want a classy dinner, I go with green beans almondine , baked ratatouille , or roasted asparagus . But for a quick weeknight meal, just saute veggies or roast veggies you’ve got on hand.
• Salads – I love the fresh mix of tomatoes, cucumbers, bell peppers, and onions in my Israeli salad to contrast the rich pan fried tilapia recipe. My Mediterranean salad works nicely, too.
• Starches – If you want something more hearty, roast some cubed potatoes or whip up my lighter cauliflower rice . For a “fish and chips” vibe, try my air fryer french fries .

Tools I Use For This Recipe

• Skillet – Any skillet will do, but I prefer to cook tilapia in this one because it’s completely nonstick, making flipping a breeze.
• Fish Spatula – This little tool makes flipping fish so much easier.
• Instant Read Thermometer – I love this one because it reads quickly and folds up for easy storage.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Tilapia

• 4 6-oz Tilapia fillets (1.5 lb total) ▢
• 1/2 tsp Garlic powder ▢
• 1 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 2 tbsp Olive oil ▢

Lemon butter sauce:

• 1/2 cup Salted butter ▢
• 2 tbsp Lemon juice (from 1 lemon) ▢
• 1/2 tsp Garlic powder ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Pat the fish fillets completely dry with paper towels, which will ensure even browning. Season the fish on both sides with garlic powder, sea salt, and black pepper. Set aside.
2. Heat the olive oil in a large skillet over medium-high heat for 2 minutes .
3. Add the tilapia fillets in a single layer, working in batches if it doesn’t fit. Sear, without moving, for 3-4 minutes , until the edges of the fish are opaque. Flip and cook for 2-4 minutes , until cooked through. (I recommend an internal temperature of 135-140 degrees F measured with a meat thermometer .) Reduce the heat to medium as needed if it starts to get too dark.
4. Remove the fish from the pan and cover tightly with foil to keep warm.
5. Reduce heat to medium-low. In the same pan, make the lemon butter sauce for fish like this .
6. Drizzle a little lemon butter sauce over each serving plate. Place the pan seared tilapia fillets over the sauce, then drizzle more sauce on top.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 tilapia fillet with 2 tablespoons of lemon butter sauce

• Tips: Check out my recipe tips above for achieving perfectly crispy tilapia fillets and even cooking for the best flavor and texture!
• Store: Keep tilapia in the fridge for 3-4 days.
• Reheat: Bake at 350 degrees F or fry in a skillet again. You can microwave, but expect it to be drier.
• Freeze: Freeze fillets on a lined baking sheet until solid, then store in a freezer-safe container for up to 3 months.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Pan Seared Tilapia

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

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Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

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Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Pan Fried Tilapia (With Lemon Butter Sauce)

My pan fried tilapia recipe with lemon butter sauce is flaky, flavorful, and buttery, all in just 20 minutes! You only need 6 ingredients.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/pan-fried-tilapia/

Ingredients

Tilapia

• 4 6-oz Tilapia fillets (1.5 lb total)
• 1/2 tsp Garlic powder
• 1 tsp Sea salt
• 1/4 tsp Black pepper
• 2 tbsp Olive oil

Lemon butter sauce:

• 1/2 cup Salted butter
• 2 tbsp Lemon juice (from 1 lemon)
• 1/2 tsp Garlic powder

Instructions

1. Pat the fish fillets completely dry with paper towels, which will ensure even browning. Season the fish on both sides with garlic powder, sea salt, and black pepper. Set aside.
2. Heat the olive oil in a large skillet over medium-high heat for 2 minutes .
3. Add the tilapia fillets in a single layer, working in batches if it doesn’t fit. Sear, without moving, for 3-4 minutes , until the edges of the fish are opaque. Flip and cook for 2-4 minutes , until cooked through. (I recommend an internal temperature of 135-140 degrees F measured with a meat thermometer .) Reduce the heat to medium as needed if it starts to get too dark.
4. Remove the fish from the pan and cover tightly with foil to keep warm.
5. Reduce heat to medium-low. In the same pan, make the lemon butter sauce for fish like this .
6. Drizzle a little lemon butter sauce over each serving plate. Place the pan seared tilapia fillets over the sauce, then drizzle more sauce on top.

Maya’s Recipe Notes

Serving size: 1 tilapia fillet with 2 tablespoons of lemon butter sauce

• Tips: Check out my recipe tips above for achieving perfectly crispy tilapia fillets and even cooking for the best flavor and texture!
• Store: Keep tilapia in the fridge for 3-4 days.
• Reheat: Bake at 350 degrees F or fry in a skillet again. You can microwave, but expect it to be drier.
• Freeze: Freeze fillets on a lined baking sheet until solid, then store in a freezer-safe container for up to 3 months.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)