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plate of pan fried tilapia
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5 from 3 votes

Pan Fried Tilapia

Here’s an easy recipe for Pan Fried Tilapia that’s quick and full of flavor. Perfect for a weeknight meal when you need dinner on the table, fast! This recipe is perfect if you’re on a gluten free, dairy free or autoimmune protocol (AIP) diet.
Prep Time10 mins
Cook Time5 mins
Total Time15 mins
Course: Main Dish
Cuisine: American
Servings: 2
Calories: 227kcal
Author: Beth Chen


  • 2 tablespoons Cassava Flour regular flour is fine if you’re not gluten free
  • 1 teaspoon Garlic Powder
  • 2 Tilapia Fillets about 1 pound
  • Salt
  • Ground Pepper
  • 3 tablespoons Lard Ghee, Coconut Oil or Avocado Oil would be a good substitute
  • Lemon wedged (optional)


  • Combine the flour and garlic powder on a plate and then set aside.
  • Place the fish on a second plate and sprinkle with salt and pepper on both sides.
  • Next dredge the fish fillets in the flour mixture until each side is lightly coated.
  • Heat the lard to a large frying pan and make sure it’s hot before gently placing the fillets in the oil.
  • Cook the fish for about 2 minutes then use a spatula to gently flip the fillets.
  • Cook for another 2 minutes on the other side and then remove from the heat.
  • Serve with a lemon wedge, if desired.


Serving: 1fillet | Calories: 227kcal | Carbohydrates: 14g | Protein: 35g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 85mg | Sodium: 94mg | Potassium: 579mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1113IU | Vitamin C: 9mg | Calcium: 91mg | Iron: 2mg