Servings: 4

Serving suggestion: Substitute other firm white fish like swai, domestic mahi-mahi, or halibut.

Frozen fillets are about 1/4” thick. Thicker fillets would need to cook longer.


  • 4 small tilapia fillets, frozen (about 1 pound total)
  • 3 tablespoons all-purpose flour
  • 1 1/2 teaspoons garlic powder
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 1-2 tablespoons oil (canola or vegetable)
  • 1 1/2 teaspoons dried marjoram or Italian seasoning
  • 1 orange


  • Defrost and pat tilapia dry with a paper towel.
  • Put flour, garlic powder, pepper and salt in a plastic bag. Add fillets one at a time and shake to coat.
  • Heat oil in a large skillet over medium heat until hot.
  • Add fillets to skillet and fry until golden brown on one side, about 2 minutes. Turn fish over, sprinkle with marjoram or Italian seasoning, and finish browning. Heat fish to at least 145°F.
  • Heat orange for 10 seconds in microwave. Cut in half and squeeze half the juice and pulp from the orange onto the fish. Use the other half for garnish.
  • Place fish on a platter. Scrape the pan juices on top of the fish to serve.

Recipe courtesy of Spend Smart Eat Smart, Iowa State University Extension and Outreach.

Nutrition Facts

4 servings

Serving size: 1 fillet (3oz)

Amount per 1 fillet



% DV*
Total Fat 7g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 45mg
Sodium 190mg
Total Carbs 9g
Dietary Fiber 1g
Sugars 3g
Added Sugars 
Protein 18g
15% Vitamin D 3mcg
2% Calcium 29mg
6% Iron 1mg
7% Potassium 344mg

*Percent Daily Values are included where available. They are based on a 2,000
calorie diet. Your daily value may be higher or lower depending on your calorie needs.