Honey, Soy, and Garlic Tilapia
This honey, soy, and garlic tilapia is perfect for a quick and easy weeknight meal! It's healthy, delicious, and comes together in a matter of minutes! showmetheyummy.com
Servings: 4 people
Calories: 361kcal
Ingredients
- 4 filets tilapia fresh or thawed if frozen
- ¼ cup honey
- ¼ cup soy sauce
- ¼ cup freshly squeezed lemon juice
- 2 cloves garlic crushed
- ½ cup all purpose flour
- 2 tablespoons extra virgin oil
- extra honey/lemon for drizzling optional
- salt to taste
Instructions
Marinade
- Whisk together honey, soy sauce, lemon juice, and garlic cloves. Set aside.
- Place tilapia filets into a gallon sized baggie and pour in marinade.
- Marinate for 1 hour.
Preparing
- Remove the tilapia from the fridge while you heat your non stick pan over medium/medium high heat.
- Place flour on a small plate and dredge the tilapia filets one at a time. Use your hands to gently rub in the flour (you just want a thin layer of flour) and then flip the filet over and repeat with the other side. Repeat with remaining filets.
- Once your pan in hot, add in 1 tablespoon of oil and let warm up for a few seconds.
- Gently place two filets in the pan and cook one side for about 2 - 3 minutes, or until the bottoms are golden brown.
- Flip filets over and cook for an additional 2 - 3 minutes, or until the filet is golden brown and is cooked through (it should flake easily with a fork).
- Remove the tilapia from the pan and let drain on a paper towel.
- Add in the other tablespoon of oil to the pan* and repeat with the remaining two filets.
- Again, drain and serve immediately with an extra pinch of salt, drizzle of honey, and a squeeze of lemon, if desired!**
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Notes
***If you're gluten-free, make sure your soy sauce and flour are certified gluten free! :)
*If you have a lot of brown bits in the pan after the first round of filets, you may want to wipe it down with a paper towel before adding in the remaining oil and tilapia.
** If you want, you can reserve 1/4 cup of marinade before marinating the tilapia in it for drizzling after the tilapia is cooked. Alternatively, you can just drizzle a little honey or lemon after the tilapia is cooked!
Nutrition
Serving: 1filet | Calories: 361kcal | Carbohydrates: 32g | Protein: 37g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 85mg | Sodium: 900mg | Potassium: 588mg | Fiber: 1g | Sugar: 18g | Vitamin C: 6.4mg | Calcium: 23mg | Iron: 2.1mg
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