There is *nothing* like the taste and smokey scent in the kitchen when creating a pan sautéed meal with olive oil! And the great news is it’s still possible to have a “fried” fish and stay on my skinny track.
How? I don’t use flour or corn starch as most recipes call for, and the poor helpless fish is never, ever completely dunked into a basket of oil.
This fast, simple and incredible tasting Tilapia was sautéed on a high temperature in a cast iron pan to create the crispy, crunchy edges and moist interior. I paired it with steamed vegetables and a small side of leftover garlic and tomato sauce for colorful and nutritious dipping, plus a big glass of wine. Easy, fast, and delicious!
Skinny Fried Sautéed Tilapia and Vegetables Recipe:
- Tilapia fillets (1-2 per person)
- Olive Oil (1-2 tablespoons per person)
- Crushed Black Pepper and Sea Salt
- Fresh and frozen vegetables
- Diced or chopped tomatoes and halved garlic
- Chop fresh vegetables and add frozen vegetables in a steamer pot on the stove top, and cook for 10 minutes.
- Heat large pan on high-medium.
- Add two tablespoons of olive oil
- Sauté fish on one side until browned. Flip until brown and crispy.
- Sprinkle with sea salt and pepper
- Heat tomatoes and garlic in small sauce pan.
Toss it all on the plate, and enjoy!