cooking, health, lifestyle, recipes

Crispy Pan Fried Tilapia (Gluten-Free)

Last week I posted the recipe for my Fresh Mango Avocado Salsa pictured below. What I didn’t share with you guys last week was the recipe for the Crispy Pan Fried Tilapia that you often see me pair it with if you follow my Instagram page @cook2lean. I really look forward to this combo almost every week, so I thought it’d be unfair if I didn’t share the second half of my favorite recipe! This recipe also happens to be gluten-free thanks to the use of corn starch in place of wheat flour for the crispy coating. Corn starch can be used in place of flour for tons of recipes, so it’s a great item to have in your kitchen if you are looking to reduce gluten intake!


Macro Estimates per Serving (One 6oz tilapia fillet): 37.5g protein, 7g carbs, 20g fat

Note: I say “Estimates” because I do not own or use a food scale – I based the estimated macros on a combination of the Macros app that I use, the nutrition labels, and trusty ol’ Google. Okay, that being said, let’s get started!


What You’ll Need (Serves 2):

  • 1 package tilapia (two fillets)
  • 2 tbsp corn starch
  • ¼ cup corn coil
  • Salt
  • Pepper
  • Garlic Powder
  • Paprika

Remove and rinse your tilapia fillets under cold water. Pat dry with paper towels and liberally season both sides of the fillets with salt, pepper, garlic powder, and paprika.

In a separate bowl or plate, add one tbsp corn starch. Coat one of the tilapia fillets in the corn starch (both sides). Repeat for the second fillet.

Heat ¼ cup corn oil in a frying pan on medium-high heat. Once it is HOT, add your coated tilapia fillets.

Cook for about 6 minutes each side. If needed, flip again and cook for an extra minute per side to get it real crispy.

When you’re done, remove from heat, and serve it with Fresh Mango Avocado Salsa, rice (highly recommend cooking in chicken broth instead of water for extra flavor), and your favorite veggies! This week I had paired my Crispy Pan Fried Tilapia and Fresh Mango Avocado Salsa with roasted shredded Brussel sprouts, asparagus, and onions.

Let me know if you guys try this recipe out and how it turns out for you!

Feel free to check out my previous blog posts, leave a comment on this blog post, follow my Facebook page, or follow my Instagram page where I post pictures of my dinner daily! Let me know if you see anything you’d like a recipe for. Until next time!

Previous blog posts:

Fresh Mango Avocado Salsa

Positive Reinforcement: Staying Motivated During Your Fitness Journey

Zucchini Crust Pizza

Weight Loss and Keeping Weight Off – What Worked (and Still Works) for Me 20+ lbs Later

Pan seared salmon with creamy cauliflower mash and sauteed brussel sprouts

My Health and Fitness Journey: Cook2Lean



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