Tangy Pan Fried Tilapia

Name: Tangy Pan Fried Tilapia
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: American
Ingredients: 60 g Panko breadcrumbs; 45 g Dijon mustard; 30 g Olive oil; 480 g Tilapia fillets; 5 g Salt; 2 g Black pepper

Tangy Pan Fried Tilapia · ready in 20 min · 4 servings · 240 kcal per serving · easy · 6 ingredients

Delicate tilapia fillets coated in tangy mustard and crisp breadcrumbs, pan fried until golden with a light, satisfying crunch and a tender, flaky center.

Prep: 10 min
Cook: 10 min
Total: 20 min
Serves: 4
kcal: 240
Difficulty: easy

American Main dishes Quick (30 min or less)High-protein (25 g+)Low-carb (20 g or less)

A QiMeal recipe · Updated 3 October 2026

Ingredients · 4 servings

60 gPanko breadcrumbs
45 gDijon mustard
30 gOlive oil
480 gTilapia fillets
5 gSalt
2 gBlack pepper

Equipment

stovetop, mixing bowl, skillet, tongs

Instructions

Prep and set up
Gather tilapia fillets, Dijon mustard, panko breadcrumbs, olive oil, salt, and pepper, and set out a skillet, bowl, and tongs. · 3 min
What to look for: fillets evenly coated
Mustard coat fish
Brush each tilapia fillet evenly with Dijon mustard on all sides. · 3 min
What to look for: fillets glossy with mustard
Crumb the fillets
Press the mustard-coated tilapia fillets into panko breadcrumbs to form an even coating. · 3 min
What to look for: even breadcrumb crust
Heat the oil
Heat olive oil in a skillet over medium-high heat until it shimmers. · 2 min
What to look for: oil shimmering
Pan-fry tilapia
Place coated tilapia in the skillet and pan-fry, turning once, until golden brown on both sides. · 6 min
When it is done: Fish flakes easily and reaches 63°C / 145°F at the thickest part.
Season and serve
Season the hot tilapia with salt and pepper, then transfer to plates and serve immediately. · 1 min
What to look for: steam rising

Nutrition (per serving)

kcal	240
Protein	26 g
Carbohydrates	14 g
of which sugars	1 g
Fat	9 g
of which saturated	2 g
Fibre	1 g
Sodium	420 mg

Nutri-ScoreB

Allergens

Contains: fish, gluten, mustard

Storage and reheating

Fridge: up to 2 days
Freezer: not recommended

Ingredient substitutions

Panko breadcrumbs

regular breadcrumbs: Pulse briefly for a lighter texture.
gluten free breadcrumbs: Check browning carefully as they toast faster.

Dijon mustard

yellow mustard: Milder and slightly more acidic.
whole grain mustard: Adds texture and visual appeal.

Olive oil

avocado oil: Excellent for high heat frying.
canola oil: Neutral taste and widely available.