Pan-fried Tilapia with a crispy cornmeal crust

Pan-fried Tilapia with a crispy cornmeal crust recipe videos

Pan-fried Tilapia with a crispy cornmeal crust is a popular dish where mild, white tilapia fillets are coated in seasoned cornmeal and pan-fried until golden and crunchy. It typically features ingredients like tilapia, cornmeal, flour, eggs, and spices such as paprika, garlic powder, and black pepper. This preparation is widely enjoyed in the Southern United States, where cornmeal-crusted fish is a staple of home cooking and casual dining.

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🍽️ Nutrition at a glance

This dish is high in protein from the tilapia and provides a moderate amount of fat from the pan-frying oil, while the cornmeal crust adds some carbohydrates. It offers key nutrients like omega-3 fatty acids, vitamin B12, and selenium, with a rough calorie estimate of 300-400 calories per serving, depending on portion size and oil used.

Nutrition breakdown

Calories	310 kcal
Protein	30 g
Carbs	12 g
Fat	15 g
Fiber	1 g
Sugar	1 g
Sodium	450 mg
Potassium	450 mg
Phosphorus	280 mg
Niacin (B3)	8 mg
Vitamin B12	2.5 mcg
Selenium	55 mcg
Magnesium	35 mg
Vitamin D	5 mcg
Iron	1.5 mg

Per 1 fillet (170 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this dish reflects the Southern U.S. tradition of using cornmeal as a versatile coating for fried foods, often associated with comfort food and family meals. Nutritionally, tilapia is a lean, sustainable fish choice, and the cornmeal crust adds a satisfying texture without overwhelming the fish's natural mild flavor.