Pan Fried Tilapia {Healthier}


Looking for a healthier pan fried fish? Try our tilapia coated with a light cornmeal topping. We all love this light yummy fish and it’s not greasy at all. I like mine with a squeeze of fresh lemon juice while the children eat their portion with ketchup. But hey, they’re getting they’re omega 3 so I don’t complain.

We have a huge family size cast iron which holds all our fish at once. I make five and split one between two toddlers.


You can also cut into strips for more coating if you like. As warmer weather approaches we will throw our fish on the grill for this recipe. Enjoy your talipia with any all purpose seasoning you have on hand and when you run out try the Creole flavor we love. Paprika works well and I’m itching to get to Sam’s to try smoked paprika.


  • 1/4 cup whole grain corn meal or mix (I use Hodgson Mills corn meal mix)
  • 1/4 cup white whole wheat flour
  • 1/2 teaspoon kosher salt
  • cracked black pepper to taste
  • 1-2 teaspoons Creole {We use Tony Chachere’s Original)
  • 1 egg, beaten with 1 tablespoon water
  • 4-6 tilapia fillets, thawed or fresh
  • 3-5 tablespoons olive, canola or coconut oil for frying {I use coconut}


  1. Mix cornmeal, flour and seasonings in one dinner plate and the beaten egg with water in another.
  2. Heat a skillet, preferably cast iron, on medium heat for about five minutes with your choice of 3 tablespoons oil.
  3. Dip both sides of tilapia in egg wash and proceed to cover with cornmeal mixture, pressing if necessary.
  4. Pan fry each side until golden brown and don’t flip until the crust is formed. Add 1-2 tablespoons more oil if necessary.
  5. Serve immediately.


How do you enjoy your tilapia?


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