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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 #easyrecipes #healthy #honey #soysauce #garlic #tilapia #fish #seafood
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4.88 from 24 votes

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
Prep Time5 mins
Cook Time6 mins
Total Time11 mins
Course: Main Dish
Cuisine: American
Keyword: fish, garlic, healthy
Servings: 4 people
Calories: 361kcal
Author: Jennifer Debth

Ingredients

  • 4 filets tilapia fresh or thawed if frozen
  • 1/4 cup honey
  • 1/4 cup soy sauce
  • 1/4 cup freshly squeezed lemon juice
  • 2 cloves garlic crushed
  • 1/2 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!**

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