Pan-Grilled Tilapia with Lemon and Red Onion

4.2

(6)

5 Reviews

3 Photos

This recipe came from necessity, as I was so very hungry, sick of chicken, and I didn't want to turn on the oven. My diet is pretty specific right now so this was easy and delicious low-carb lunch when served with a salad. Greek salad with pink grapefruit added really brought out the flavor blend, and fits well with the Mayo Clinic Diet of adding grapefruit to each meal of meat or fish and salad or veggies. I made a single serving so I am leaving it to the maker to multiply.

Submitted by Terri-Lynn Howell-Schlaiss

Published on June 8, 2018

3

Prep Time:

10 mins

Cook Time:

15 mins

Additional Time:

2 mins

Total Time:

27 mins

Servings:

1

Yield:

1 tilapia fillet

Jump to Nutrition Facts

Ingredients

¼ large lemon
1 (6 ounce) tilapia fillet, patted dry
salt and ground black pepper to taste
1 tablespoon extra-virgin olive oil
1 teaspoon butter, divided
¼ large red onion, coarsely chopped
1 teaspoon minced garlic
1 tablespoon grated fresh Parmesan cheese

Directions

Squeeze lemon juice over tilapia; season lightly with salt and black pepper.
Heat olive oil in a nonstick skillet over medium heat. Melt 1/2 teaspoon butter in hot oil. Add chopped onion and minced garlic; cook and stir until onion begins to look translucent, about 5 minutes.
Reduce heat to medium-low. Push onion mixture to sides of the skillet. Melt remaining 1/2 teaspoon of butter in the skillet. Place tilapia in the center of the skillet and cover with onion mixture. Cover skillet and cook tilapia until it starts to turn golden, about 5 minutes. Push onion mixture to the sides again and flip tilapia. Cover and cook until second side is golden and flakes easily with a fork, about 5 minutes more.
Remove skillet from heat. Top tilapia with grated Parmesan cheese, cover, and let stand until cheese is melted, 2 to 3 minutes.

Cook's Note:

I used a block of fresh Parmesan cheese and a peeler to shave off cheese over the fish.

Nutrition Facts (per serving)

371	Calories
21g	Fat
8g	Carbs
37g	Protein

Nutrition Facts
Servings Per Recipe 1
Calories 371
% Daily Value *
Total Fat 21g	27%
Saturated Fat 6g	29%
Cholesterol 77mg	26%
Sodium 338mg	15%
Total Carbohydrate 8g	3%
Dietary Fiber 2g	7%
Total Sugars 2g
Protein 37g	75%
Vitamin C 27mg	30%
Calcium 140mg	11%
Iron 1mg	4%
Potassium 798mg	17%

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

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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