Herb Marinated Tilapia Recipe

Name: Herb Marinated Tilapia
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 4 -6 ounces tilapia fillets, fresh; 2 tablespoons coriander, washed, chopped; 4 green onions, green and white chopped; 5 tablespoons parsley, washed and chopped; 2 garlic cloves; 2 tablespoons lemon juice, fresh; 2 eggs; ¼ teaspoon ground pepper; 1 cup whole wheat flour; 2 teaspoons sea salt; ½ teaspoon ground pepper; ⅓ cup grapeseed oil; 8 lemon wedges, well washed before cutting

Servings: persons

4 -6 ounces tilapia fillets, fresh
2 tablespoons coriander, washed, chopped
4 green onions, green and white chopped
5 tablespoons parsley, washed and chopped
2 garlic cloves
2 tablespoons lemon juice, fresh
2 eggs
¼ teaspoon ground pepper
1 cup whole wheat flour
2 teaspoons sea salt
½ teaspoon ground pepper
⅓ cup grapeseed oil
8 lemon wedges, well washed before cutting

1
Place Tilapia fillets on a plate lined with paper towels to dry off any excess moisture.
2
Combine chopped coriander leaves, green onions, parsley, garlic cloves, lemon juice, egg and black pepper in a blender.
3
Puree the herbs until smaooth.
4
Pour herb paste into a dish.
5
Add Tilapia and turn fillets coating them completely.
6
Transfer marinated fish into a bag and refrigerate for 20 minutes.
7
Using a large plate, mix whole wheat flour, salt and pepper.
8
Preheat an electric skillet to 450F Add half the required grape seed oil.
9
Working with one fillet at a time, and keeping as much of the herb paste on the fish as possible, dredge both sides of the fillet in flour.
10
Gently shake off excess flour and pace into the hot skillet.
11
Repeat with remaining fillets, placing 4 pieces at a time.
12
Cook Tilapia 2-3 minutes on each side, or until just lightly browned.
13
Turn the fillets over very gently.
14
Remove and keep warm while repeating the process with the remaining fillets.
15
Serve Tilapia garnished with lemon wedges.

363

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 13 ingredients. The key ingredients include: 4 -6 ounces tilapia fillets, fresh, 2 tablespoons coriander, washed, chopped, 4 green onions, green and white chopped, 5 tablespoons parsley, washed and chopped, and more.

Yes, Herb Marinated Tilapia falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Herb Marinated Tilapia

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions