How to Cook Tilapia from Frozen Recipe

4.5 from 4 reviews

Makes 4 tilapia loins

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4 skinless, frozen tilapia loins (about 5 ounces each)
2 tablespoons vegetable oil
lemon wedges for serving


Rinse tilapia under warm water to remove a thin layer of ice. Place on a cutting board and lightly salt both sides of the fish. Heat oil in a large non stick skillet until almost smoking. Add fish and tilt skillet to ensure oil is underneath the flllet. Cook for 3 minutes until golden brown and flip over. Cook for 3 minutes until second side is golden brown and the fish is 135 F.

Enjoy with lemon wedges.

/For one fillet of tilapia = 170 calories, 8.8 g fat, 2.3 g saturated fat, 0 g carbohydrates, 0 g sugar, 22.9 g protein, 0 g fiber, 131 mg sodium, 2 Freestyle SmartPts

Points values are calculated by Snack Girl and are provided for information only. See all Snack Girl Recipes

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