Lemon Butter Tilapia
Lemon Butter Tilapia is a simple, flavorful pan-seared fish dish featuring mild white tilapia fillets cooked in a rich sauce of melted butter, fresh lemon juice, and often garlic and herbs. It's a popular, quick-to-prepare meal in many Western kitchens, especially in the United States, valued for its bright, tangy flavor that complements the delicate fish.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carbohydrate meal, with the butter contributing a significant portion of the fat content. A typical serving provides lean protein, healthy fats, and key nutrients like vitamin D and B vitamins from the fish, with a calorie count generally ranging from 250 to 350 per fillet, depending on the amount of butter used.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 32 g |
| Carbs | 1 g |
| Fat | 16 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 450 mg |
| Potassium | 480 mg |
| Phosphorus | 300 mg |
| Selenium | 55 mcg |
| Vitamin B12 | 2.5 mcg |
| Niacin (B3) | 5 mg |
| Vitamin D | 4 mcg |
| Calcium | 25 mg |
| Iron | 1 mg |
Per 1 fillet (170 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it represents a classic 'weeknight gourmet' approach, transforming a mild, affordable fish into an elegant meal with minimal ingredients. Nutritionally, the lemon juice not only adds flavor but also helps tenderize the fish and may aid in the absorption of iron from the meal.
