Tilapia Meunière

Tilapia Meunière is a classic French-inspired fish dish where tilapia fillets are dredged in flour, pan-fried in butter, and finished with a sauce of browned butter, lemon, and parsley. The name 'meunière' refers to the miller's wife, referencing the flour coating. It's a simple yet elegant preparation that highlights the mild, flaky texture of the tilapia.

🍳 View the full Tilapia Meunière recipe →

🍽️ Nutrition at a glance

This dish is a good source of lean protein, with relatively low carbohydrates from the light flour coating and moderate fat from the butter. A typical serving provides around 250-350 calories, along with beneficial nutrients like omega-3 fatty acids, vitamin D, and B vitamins from the fish.

Nutrition breakdown

Calories	280 kcal
Protein	32 g
Carbs	4 g
Fat	15 g
Fiber	0 g
Sugar	0 g
Sodium	450 mg
Selenium	60 mcg
Vitamin D	5 mcg
Vitamin B12	2.5 mcg
Niacin (B3)	8 mg
Phosphorus	250 mg
Potassium	400 mg
Magnesium	35 mg
Omega-3 (EPA+DHA)	0.2 g

Per 1 fillet (about 150 g) · estimated, varies by recipe

💡 What's interesting

The 'meunière' technique is a foundational method in French cuisine, prized for creating a delicate, crispy crust while keeping the fish moist. Nutritionally, using tilapia—a widely farmed, mild white fish—makes this elegant preparation accessible and affordable for everyday cooking.