Skinny Fried Sautéed Tilapia and Vegetables

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!




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One Response to Skinny Fried Sautéed Tilapia and Vegetables

  1. This looks light and amazing! Can’t wait to try this out

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