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Pan-Seared Tilapia with Zucchini Noodles
This Mediterranean-inspired Pan-Seared Tilapia with Zucchini Noodles offers a light, fresh, and flavorful main course. Featuring crispy, perfectly cooked fish and vibrant spiralized vegetables, it's a healthy, gluten-free, and low-sulfur compliant dish perfect for a quick and nutritious meal.
25 min2 servingsmediterraneanmain course
pescetarian
Nutrition Facts
Per serving
Calories310
% Daily Value*
Total Fat 30g38%
Saturated Fat 4g18%
Trans Fat 0g
Cholesterol 6mg2%
Sodium 9mg
Total Carbohydrate 11g4%
Dietary Fiber 2g8%
Total Sugars 6g
Protein 3g5%
Vitamin D 0.02mcg
Calcium 87mg7%
Iron 1.6mg9%
Potassium 456mg10%
Vitamin A 112mcg12%
Vitamin C 35mg39%
Vitamin B6 0.07mg4%
Vitamin B12 0.02mcg1%
Vitamin E 1.6mg11%
Vitamin K 162mcg135%
Magnesium 41mg10%
Zinc 0.61mg6%
Folate 38mcg9%
Approximate values — some ingredient data may be incomplete.
* Percent Daily Values are based on a 2,000 calorie diet.
Ingredients
- 2 fillet tilapia fillets
- 2 medium courgettes
- 3 tbsp extra virgin olive oil
- 1 tbsp canola oil
- 1 tbsp lemon juice
- 1 tsp lemon rind
- 1 cup roma tomatoes
- 0.25 cup fresh basil
- 2 tbsp fresh chives
- 1 batch garlic and herb seasoning
- 2 tbsp pomegranate seeds
Instructions
- 1Season tilapia fillets generously with the prepared seasoning blend.
- 2Heat canola oil in a large skillet over medium-high heat. Sear tilapia for 3-4 minutes per side until golden brown and cooked through. Remove and set aside.
- 3In the same skillet, add extra virgin olive oil, lemon juice, and lemon rind. Sauté the spiralized courgette noodles for 2-3 minutes until tender-crisp.
- 4Plate the sautéed zucchini noodles, then top with the pan-seared tilapia. Garnish with diced Roma tomatoes, fresh basil, fresh chives, and pomegranate seeds.
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