Pan-fried Cajun Tilapia

5 May

I find that eating fish is so much more interesting when you do more than simply throwing it on the grill with minimal or the same old same old seasonings.  A quick and easy recipe for tilapia in my book is a Pan-fried Cajun Tilapia.  I eat this just about every week!  It is great paired with brown rice or beans and salad or steamed/roasted veggies (you know where I’m at on the steamed/roasted veggies from my previous post about roasted broccoli.)  For this particular meal, Bryan had come home with a great find for a side- Steamable Petite Sweet Potatoes.  At around 115 calories/potato, they were not just adorable and scrumptious but also very reasonable.  He found them at our local Giant Food Store.  Here they are:

Steamables Petite Sweet Potatoes

So, shall we get back to talking about the main show?  Let’s see about those ingredients- most of which you likely already have in your home.  As I normally cook for B and I, this meal serves 2 (with a leftover lunch for me!)


  • About a lb of fresh tilapia fillets
  • Reduced-fat grated Parmesan cheese
  • Plain breadcrumbs
  • Cajun seasoning
  • Apprx. 2 TBS olive oil
Pan-fried Cajun Tilapia Key Players


  1. Wash your tilapia fillets thoroughly with water and dry.
  2. On a dinner-sized plate, create a nice layer of the bread crumbs, parmesan cheese, and cajun seasoning (I eyeball this but you want to aim for a ratio about 2/3 bread crumbs to 1/3 parm and cajun seasoning.  I am not shy on my cajun seasoning because I like the flavor so much.)
  3. In a large skillet, add about half of the olive and turn on the stove to a medium-high heat.
  4. Meanwhile, coat your fillets thoroughly on both sides with your dry ingredients mixture.
  5. Drop those fillets in your skillet and cook approximately 3-4 minutes each side.  When you flip sides, go ahead and add that remaining olive oil.  The tilapia is fully cooked once the fish “flakes” with a fork.

Here are some of the actions photos:

Coating your tilapia fillets

The pan frying step

There you have it…a quick and easy meal to add to your post vacation/ post eating extravaganza recovery menu options.  My final product looked like so:

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