Fried Lemon Rosemary Tilapia

Crispy, golden, and bursting with bright, herbaceous flavor, Fried Lemon Rosemary Tilapia is a quick and delicious way to elevate your weeknight dinner game. This recipe combines the zesty aroma of fresh lemon zest, the earthy essence of rosemary, and the savory crunch of a Parmesan-panko breadcrumb coating. Each tender tilapia fillet is pan-fried to perfection in olive oil, resulting in a flaky, flavorful fish that pairs beautifully with a squeeze of fresh lemon. Ready in just 25 minutes, this dish is perfect for busy families or anyone craving a restaurant-quality meal at home. Serve with your favorite sides and let the irresistible combination of citrus and herbs brighten up your plate!

Nutriscore Rating: 65/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 1 tablespoon Lemon zest
• 1 tablespoon Fresh rosemary
• 1 teaspoon Garlic powder
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.5 cup All-purpose flour
• 1 large Egg
• 0.5 cup Panko breadcrumbs
• 2 tablespoons Parmesan cheese (grated)
• 4 tablespoons Olive oil
• 4 Lemon wedges

Directions

Step 1

Pat the tilapia fillets dry with paper towels and set aside.

Step 2

In a small bowl, combine the lemon zest, finely chopped fresh rosemary, garlic powder, salt, and black pepper. Sprinkle this mixture evenly over both sides of the tilapia fillets.

Step 3

Set up a dredging station: Place the flour in one shallow dish, beat the egg in a second shallow dish, and mix the panko breadcrumbs with the grated Parmesan cheese in a third shallow dish.

Step 4

Dredge each tilapia fillet in the flour, shaking off any excess. Then dip it into the beaten egg, ensuring it's fully coated, and finally press it into the panko-Parmesan mixture, covering the fillet evenly on all sides.

Step 5

Heat the olive oil in a large non-stick skillet over medium heat. Once the oil is hot but not smoking, carefully place the breaded tilapia fillets into the skillet.

Step 6

Fry the fillets for 3-4 minutes per side until golden brown and cooked through. The fish should flake easily with a fork, and the internal temperature should reach 145°F (63°C).

Step 7

Remove the fillets from the skillet and place them on a plate lined with paper towels to absorb any excess oil.

Step 8

Serve the fried tilapia immediately with lemon wedges on the side for an extra burst of freshness.

Nutrition Facts

Serving size	656.8 grams (656.8g)

Amount per serving	% Daily Value*
Calories	1504

Total Fat 78.90g	101%
Saturated Fat 16.60g	83%
Polyunsaturated Fat 7.30g
Cholesterol 456mg	152%
Sodium 3020mg	131%
Total Carbohydrate 73.60g	27%
Dietary Fiber 5.00g	18%
Total Sugars 2.80g
Protein 124.90g	250%

Vitamin D 54IU	269%
Calcium 231mg	18%
Iron 8mg	44%
Potassium 1755mg	37%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 47.2%

Protein: 33.2%

Carbs: 19.6%