Tilapia is a low-fat source of protein. It is lower in sodium and calories than bacon and other processed meats. Tilapia contains essential omega-3 and omega-6 fatty acids. There are more omega-6 acids in tilapia; since too much omega-6 can be harmful, tilapia is not as healthy as salmon.
If you like tilapia, check the country it came from when buying or look for the Ocean Wise symbol. The Ocean Wise label means that the product is produced in an eco-friendly way, without water pollution. In the case of tilapia, it was grown in clean water, and there was no overpopulation in its ecosystem.
I suggest cooking simple pan-fried tilapia. You will need tilapia fillets, eggs, cheese and flower.
- Tilapia — 500 g.
- Eggs — 2 pcs.
- Cheese — 30 g.
- Wheat flour — 2 tbs.
- Vegetable oil —30 g.
- Salt — to taste
- Black ground pepper — to taste
- Dry parsley — to taste
How to make pan fried tilapia
Step 1. Prepare the necessary ingredients for cooking. Please remove the fish fillet from the freezer and let it thaw at room temperature.
Step 2. To prepare the batter for pieces of tilapia, take a deep bowl and break two eggs into it. Add some salt and spices. As for seasoning, I use those at hand, for example, ground black pepper and dry herbs. Gradually add flour and mix the mass thoroughly for the fish batter.
Step 3. Grate the cheese and add it to the butter.
Step 4. Dip each piece of fish fillet in the batter on both sides so that it evenly covers the fish from all sides. For the batter to not drain from the fish, you can first roll it in flour and fry them.
Step 5. Heat a frying pan to a hot state and pour some vegetable oil. Put the fish in batter and fry it over low heat for 3-4 minutes on each side. Place on the top of the fried tilapia meals lemon wedge.
Enjoy your meal!