Fresh Tilapia Recipe from Honduras - Flour, Egg, Olive Oil, Garlic, Shallot

Fresh Tilapia

Fresh Tilapia Recipe from Honduras - Flour, Egg, Olive Oil, Garlic, Shallot
Region / culture: Honduras | Preparation time: 15 minutes | Cooking time: 10 minutes | Servings: 4


Fresh Tilapia
Fresh Tilapia

Fresh Tilapia is a delicious and healthy dish that is easy to prepare. This recipe combines the delicate flavor of tilapia with a crispy coating and savory seasonings.


Tilapia is a popular fish that is enjoyed in many cuisines around the world. This recipe takes a modern twist on traditional methods of cooking tilapia, creating a flavorful and satisfying dish.


How to prepare

  1. Season the fish pieces on all sides with the fish seasonings.
  2. Dip the fish into the flour, then into the beaten egg, and back into the flour.
  3. Meanwhile, preheat a browning dish or use a skillet on the burner.
  4. Heat the oil, then add the garlic and shallot and cook until they start to soften.
  5. Quickly add the coated fish and cook for 1–2 minutes on each side. Garnish and serve.


  • For a different flavor profile, try adding different seasonings or herbs to the coating mixture. You can also experiment with different types of flour for the coating.

Cooking Tips & Tricks

To ensure that the tilapia is cooked evenly and has a crispy coating, be sure to preheat the browning dish or skillet before adding the fish. Additionally, make sure to season the fish well on all sides for maximum flavor.

Serving Suggestions

Fresh Tilapia can be served with a side of steamed vegetables, rice, or a fresh salad for a complete and balanced meal.

Cooking Techniques

The key to cooking Fresh Tilapia is to cook it quickly over high heat to ensure that the fish is cooked through but still tender and flaky.

Ingredient Substitutions

If you don't have tilapia, you can use another mild white fish such as cod or haddock. You can also use different seasonings or herbs to customize the flavor of the dish.

Make Ahead Tips

You can prepare the coating mixture and season the fish ahead of time to save time when cooking. Just be sure to cook the fish right before serving for the best results.

Presentation Ideas

Serve Fresh Tilapia on a bed of greens with a squeeze of lemon and a sprinkle of fresh herbs for a beautiful and appetizing presentation.

Pairing Recommendations

Fresh Tilapia pairs well with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio. You can also serve it with a light and refreshing salad or vegetable side dish.

Storage and Reheating Instructions

Fresh Tilapia is best enjoyed fresh, but any leftovers can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, simply place the fish in a preheated oven or skillet until heated through.

Nutrition Information

Calories per serving

Each serving of Fresh Tilapia contains approximately 200 calories.


Each serving of Fresh Tilapia contains approximately 10 grams of carbohydrates.


Each serving of Fresh Tilapia contains approximately 8 grams of fats.


Each serving of Fresh Tilapia contains approximately 25 grams of proteins.

Vitamins and minerals

Fresh Tilapia is a good source of vitamins and minerals, including vitamin B12, selenium, and phosphorus.


This recipe contains fish and eggs, which may be allergens for some individuals.


Fresh Tilapia is a nutritious and delicious dish that is high in protein and low in carbohydrates. It is a great option for a healthy and satisfying meal.


Fresh Tilapia is a simple and delicious dish that is perfect for a quick and healthy meal. With a crispy coating and savory seasonings, this recipe is sure to become a favorite in your household.

How did I get this recipe?

The first time I saw this recipe, I was immediately hooked. It was a warm summer day, and I was visiting my dear friend Maria in her quaint little fishing village by the sea. As we strolled along the bustling docks, the salty sea breeze filled our lungs and the sound of seagulls echoed in the air.

We made our way to the local fish market, where fishermen were unloading their catch of the day. The vibrant colors of the freshly caught fish mesmerized me, and I couldn't help but marvel at the variety of seafood on display. Maria, noticing my fascination, took me by the hand and led me to a stall where a kind fisherman was cleaning a batch of beautiful tilapia fish.

"Have you ever tried fresh tilapia, my dear?" Maria asked, her eyes twinkling with excitement. I shook my head, admitting that I hadn't. She smiled and turned to the fisherman, who graciously offered to share his favorite recipe for cooking tilapia.

As he expertly filleted the fish, he explained each step of the process in detail. He recommended marinating the fillets in a mixture of lemon juice, garlic, and herbs to enhance the natural flavor of the fish. He also suggested grilling the tilapia over an open flame to achieve a delicious smoky taste.

I listened intently, absorbing every word and committing the recipe to memory. I could already imagine the mouthwatering aroma that would fill my kitchen as I prepared this delectable dish for my family.

After bidding farewell to the fisherman, Maria and I headed back to her cozy cottage, where I immediately set to work on recreating the recipe. I carefully seasoned the tilapia fillets with the marinade, allowing the flavors to infuse and meld together. As I grilled the fish over a crackling fire, the scent that wafted through the air was simply irresistible.

When the tilapia was cooked to perfection, I plated it on a bed of fragrant rice and garnished it with fresh herbs. Maria and I sat down to enjoy our meal, savoring each bite with delight. The tender flesh of the tilapia melted in my mouth, its delicate flavor a symphony of freshness and simplicity.

From that day on, fresh tilapia became a staple in my culinary repertoire. I experimented with different seasonings and cooking methods, always striving to perfect the recipe. Over the years, I shared this dish with friends and family, each time receiving rave reviews and requests for the recipe.

I continued to refine my technique, drawing inspiration from various sources and incorporating my own personal touch. I learned to adapt the recipe to suit different occasions, whether it be a casual weeknight dinner or a festive gathering with loved ones.

As I grew older, my love for cooking only deepened, and I found solace in the familiar rhythms of the kitchen. The act of preparing a meal from start to finish, of transforming simple ingredients into something extraordinary, brought me immense joy and satisfaction.

And so, dear reader, that is the story of how I learned to make fresh tilapia. It is a recipe that holds a special place in my heart, a testament to the power of food to connect us to our past and nourish our souls. I hope that you too will find joy in preparing this dish and sharing it with those you hold dear. Bon appétit!


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