By Grocery List Plus Editorial Staff | Published on June 14, 2026
Serves 4
194 cal · 12 min
Pan-Fried Tilapia
Recipe GLPR56ef2df01c8082
Quick and simple pan-fried tilapia fillets seasoned with Creole spices and salt substitute. A light, high-protein main course ready in minutes.
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Ingredients
4 tilapia fillets
½ tsp salt substitute
½ tsp black pepper
½ tsp Creole seasoning
Directions
Pat the tilapia fillets dry with paper towels to remove excess moisture.
In a small bowl, combine salt substitute, black pepper, and Creole seasoning. Sprinkle the seasoning mixture evenly over both sides of each fillet.
Heat a non-stick skillet over medium-high heat. Once hot, carefully place the seasoned fillets in the pan.
Cook for 3-4 minutes on the first side without moving the fillets, until the flesh turns opaque and flakes easily with a fork. The internal temperature should reach 145°F.
Gently flip the fillets and cook for another 2-3 minutes on the second side until cooked through and the fish flakes easily.
Transfer the cooked tilapia to a serving plate and serve immediately.
Comments
Tilapia is consistently available and cheap at every Charlotte grocery chain—expect $4–6 per pound—making this a budget-friendly protein at roughly $2–3 per serving. The 12-minute time is honest and realistic: patting fish dry, heating a skillet, and cooking through takes exactly that. The real caveat is salt substitute; most Harris Teeter and Food Lion carry it in the condiment aisle, but ALDI and smaller Kroger locations may not stock it without ordering, forcing an extra stop for diet-conscious cooks. Creole seasoning is standard at all majors. This is a no-fuss weeknight dinner that reheats gently in a warm skillet, though it's best fresh.
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