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+ servings
One plate of pan fried tilapia.

Pan-Fried Tilapia

Simple pan-fried Tilapia with lots of colorful bell peppers makes a quick and easy, delicious and healthy meal! A great recipe if you want to eat more fish.
Course Main Course
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4 servings
Calories 159kcal


  • 4 (6 ounce) tilapia fillets thawed
  • Salt and freshly ground black pepper
  • 1/4 cup olive oil or vegetable oil
  • 1 onion halved and thinly sliced
  • 4 cloves garlic minced
  • 2 bell peppers any color, thinly sliced
  • 1 (14 ounce) can diced tomatoes drained
  • 1/4 cup capers drained and rinsed
  • 1/4 teaspoon dried thyme
  • 2 tablespoons fresh lemon juice from 1 lemon


  • Preheat oven to 200 degrees. Pat fish dry with paper towels. Season on both sides with salt and pepper. 
  • Heat oil in a large skillet over medium-high heat until just smoking. Sauté fish in a single layer without moving until crispy and golden-brown on one side, 2 to 3 minutes.
  • Flip each piece of tilapia and continue cooking until fish is 145 degrees. Transfer fish to oven to keep warm.
  • To the same skillet, add onions and garlic and sauté 1 minute. Add peppers and sauté until softened, 1 to 2 minutes.
  • Stir in tomatoes, capers, and thyme until heated through, about 1 to 2 minutes. 
  • Stir in lemon juice and add salt and pepper to taste. Return fish to pan and stir to coat with sauce. 


  1. Tilapia: Protein-rich tilapia is one of the most affordable and quick-cooking protein options available. Find it at the fish counter or frozen, and look for it with either farm-raised or wild tilapia label. (Wild is my personal preference when I can find it.)
  2. Bell peppers: I prefer a mix of colors, but any single hue will do, too. Yellow, red, orange, green-yellow; choose one or a variety.
  3. Yield: This fish recipe makes four 6-ounce, entree-sized servings.
  4. Storage: Store leftovers covered in the refrigerator for up to 4 days.


Calories: 159kcal | Carbohydrates: 8g | Protein: 2g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 1mg | Sodium: 308mg | Potassium: 194mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1882IU | Vitamin C: 82mg | Calcium: 22mg | Iron: 1mg