Perfect Lemon Pepper Tilapia
'This easy lemon pepper tilapia recipe is packed with bright lemon and bold pepper, ready in under 20 minutes! Perfect for busy weeknights, meal prep, or a light healthy dinner.
Servings: 4
Calories: 234kcal
Ingredients
- 2 Tablespoons olive oil
- 1 teaspoon salt
- 1 teaspoon ground pepper fresh
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 4 tilapia fillets
- 2 teaspoons worcestershire sauce (½ teaspoon on each fillet)
- 2 teaspoons lemon zest (1 lemon)
- Optional: lemon juice and parsley
Instructions
- Mix all spices together in a bowl. Heat a large frying pan over medium heat with olive oil for 1 minute. (see note 1)1 teaspoon salt, 1 teaspoon ground pepper, 1 teaspoon garlic powder, 1 teaspoon onion powder, 2 Tablespoons olive oil
- Sprinkle seasonings over both sides of the tilapia, then place in heated frying pan.4 tilapia fillets
- Cook for about 4-5 minutes on each side, until fish is cooked all the way through (145℉). Sprinkle Worcestershire sauce on right before removing from heat.2 teaspoons worcestershire sauce
- Zest a lemon over the fish fillets, and sprinkle fresh parsley over before serving. Serve with lemon slices. Enjoy!2 teaspoons lemon zest (1 lemon), Optional: lemon juice and parsley
Notes
Note 1: Don't be tempted to turn the heat to high, it will sear the fish and dry it out before the middle is fully cooked. Medium is the way to go.
Refrigerate for up to 4 days.
Freeze for up to 3 months once cooled.
Nutrition
Calories: 234kcal | Carbohydrates: 2g | Protein: 34g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 85mg | Sodium: 710mg | Potassium: 562mg | Fiber: 0.3g | Sugar: 0.4g | Vitamin A: 6IU | Vitamin C: 2mg | Calcium: 26mg | Iron: 1mg
