Tilapia Calorie Count: Pan-Seared Style

Tilapia is a popular fish that can be cooked in a variety of ways, one of which is pan-searing or pan-frying. The number of calories in a pan-seared tilapia fillet can vary depending on the ingredients used and the method of preparation. On average, a single serving of a pan-fried tilapia fillet (approximately 100 grams) contains around 129 to 188 calories. The calorie count can be influenced by factors such as the amount of oil used, the presence of breading or seasoning, and the size of the fillet.

Calories in pan-fried tilapia with breading

Pan-fried tilapia is a tasty, versatile dish that can be prepared in a variety of ways, each with its own unique calorie count. The calorie content of your pan-fried tilapia will depend on the specific ingredients and quantities used, particularly the type of breading and oil.

A typical recipe for pan-fried tilapia with breading might include tilapia fillets, vegetable oil, breadcrumbs or flour, and various seasonings. According to one source, a serving of pan-fried tilapia with breading can contain around 186 calories. This is based on a recipe that uses vegetable oil, flour, and a combination of spices including cumin, garlic, and lemon juice. The same recipe suggests using almond flour instead of regular flour for a low-carb option.

Another source provides a breakdown of the calories per ingredient in a similar pan-fried tilapia recipe. The tilapia fillet contributes 110 calories, 0.5 tablespoons of olive oil contributes 60 calories, and 0.13 cups of dry, grated breadcrumbs contribute 55 calories. This recipe also includes various seasonings such as sea salt, garlic powder, and Parmesan cheese, which will add a small number of additional calories.

It's worth noting that the type of breading and oil used can significantly impact the calorie count. For example, using olive oil instead of vegetable oil will result in a higher calorie count, as olive oil tends to have a higher calorie density. Additionally, the amount of oil absorbed by the fish during frying can vary, further affecting the overall calorie content.

When preparing pan-fried tilapia, it's important to consider the portion size. A typical serving size is usually considered to be one fillet, or around 4 ounces. However, the size of the fillets can vary, and larger portions will naturally contribute more calories.

In summary, the calorie content of pan-fried tilapia with breading can range from around 186 to 250+ calories per serving, depending on the specific ingredients, quantities, and cooking methods used. It's always a good idea to calculate the nutritional information based on the specific recipe and ingredients used to get an accurate understanding of the calorie content.

Calories in pan-fried tilapia without breading

Pan-fried tilapia is a tasty, quick, and easy dish to make. It is also a healthy option, being a lean source of protein and providing lots of vitamins and minerals, including vitamin B12.

The number of calories in a serving of pan-fried tilapia will depend on the ingredients used, the cooking method, and the serving size. For example, a serving of pan-fried tilapia with olive oil will contain more calories than a serving without.

A serving of pan-fried tilapia without breading (100g/piece) typically contains around 129 calories. The calorie breakdown is 2.7g of fat, 0g of carbs, and 26g of protein.

For a lower-calorie option, you can skip the frying process altogether. One source suggests brushing the tilapia fillets with olive oil and broiling them for 15 minutes, turning once during cooking. This method yields a dish with approximately 186 calories per serving.

Another option for a low-carb/keto diet is to coat the tilapia fillets with almond flour and fry them in butter. This recipe also recommends dipping the fillets in eggs before coating them with flour to prevent the coating from falling off.

So, depending on the cooking method and ingredients used, the number of calories in a serving of pan-fried tilapia without breading can vary from around 129 to 186 calories.

Calories per ingredient

The total number of calories in a dish of pan-seared tilapia depends on the ingredients used and their quantities. Here is a breakdown of the calories per ingredient:

Tilapia Fillet

The main ingredient, the tilapia fillet, contributes the most calories. A 4-ounce (113-gram) raw tilapia fillet typically contains around 110 calories. The calorie count may vary slightly depending on the size and weight of the fillet.

Olive Oil

Olive oil is used for pan-frying the tilapia. Half a tablespoon (7.5 milliliters) of olive oil adds about 60 calories to the dish.

Flour

The recipe calls for dredging the tilapia fillets in flour before frying. A standard serving of flour, which is about 1/4 cup (31 grams), contains around 100 calories. However, the amount of flour actually adhering to the fish will be less, so the calorie contribution is lower.

Butter

Melted butter is brushed onto the tilapia fillets just before they are removed from the pan. One tablespoon (14 grams) of butter contributes around 102 calories.

Lemon Juice, Parsley, and Thyme

The lemon juice, parsley, and thyme used for garnishing contribute minimal calories to the dish. These ingredients add flavour and freshness without significantly impacting the calorie count.

Optional Ingredients

Some recipes may include additional ingredients such as bread crumbs, seasonings, or cheese. For example, 0.13 cups (20 grams) of dry, grated plain bread crumbs add 55 calories, while 2 tablespoons (11 grams) of Parmesan cheese contribute extra calories as well.

In summary, the total calorie count for a serving of pan-seared tilapia can vary depending on the specific ingredients and quantities used, but the majority of the calories come from the tilapia fillet, olive oil, flour, and butter.

Calories in similar recipes

Pan-seared tilapia is a quick and easy dish to make, and it goes well with a variety of side dishes. The calorie count for this dish varies depending on the recipe and ingredients used. For example, a serving of pan-seared tilapia from Colton's Steak House & Grill is 630 calories. However, a homemade recipe for pan-seared tilapia with a longer list of ingredients and a flour coating has a lower calorie count of 170 calories per serving.

• Tilapia with Vegetables: This recipe is a quick, easy, and delicious meal similar to Red Lobster tilapia in a bag. Unfortunately, the calorie count for this recipe is not available.
• Crispy Baked Fish: This is a recipe for fish that is baked until crispy. Unfortunately, the calorie count for this recipe is not available.
• Parmesan Crusted Tilapia: This recipe involves crusting tilapia with Parmesan cheese. It has a calorie count of 110 calories per serving.
• Blackened Tilapia with Salsa and Avocado: This recipe features a tilapia fillet with creamy avocado and cherry tomatoes. It has a calorie count of 55 calories per serving.
• Tilapia Feast: This recipe is a delicious way to serve fish. Unfortunately, the calorie count for this recipe is not available.
• Stuffed Tilapia: This recipe involves stuffing tilapia with a creamy filling. It has a calorie count of 57mg per serving.
• Baked Parmesan Tilapia: This is a quick and easy recipe for tilapia baked with Parmesan cheese. It has a calorie count of 355mg per serving.
• Garlic and Herb Seasoned Tilapia Fillets: This recipe is perfect for people who don't usually like fish. It has a calorie count of 57mg per serving.
• Rosemary Baked Tilapia: This recipe is quick, easy, and healthy. It has a calorie count of 15mg per serving.
• Almond-Crusted Tilapia: This recipe gives tilapia an almond crust and is quick and easy to make. It has a calorie count of 1mg per serving.

Percent daily values

For example, if a food contains less than 5% DV of calcium, it is considered low in calcium. If it contains 20% DV or more, it is considered high in calcium.

The %DV for each nutrient is based on a recommended daily intake. For instance, the recommended daily intake of calcium for an adult is 1,000 mg. So, if a food contains 100 mg of calcium, it would provide 10% of the recommended daily amount.

The %DV for pan-seared tilapia will depend on the ingredients used and the quantity consumed. A 100g serving of pan-fried tilapia with no breading contains 129 calories, 0g total carbs, 2.7g fat, and 26g protein. A serving of pan-seared tilapia made with flour and butter contains 110 calories of tilapia filet, 60 calories of olive oil, and 55 calories of breadcrumbs per serving.

The %DV for this dish will depend on the specific nutrients in each of these ingredients and how they contribute to a total daily diet.

Frequently asked questions