Pregnancy Friendly Crispy Pan-Fried Tilapia with Herb Butter
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Learn more →Ingredients
4 servings
- 4 tilapia fillets (about 6 oz each), fresh or thawed from frozen
- ½ cup rice flour
- 1 tsp fine sea salt
- ½ tsp dried thyme
- ½ tsp dried oregano
Ingredient noteOregano is fine during pregnancy in normal cooking amounts - this recipe uses about scant 1/4 tsp per serving. The caution is about concentrated oregano oil and large medicinal doses.
- 3 tbsp olive oil
For the herb butter
- 2 tbsp unsalted butter
- 2 cloves garlic, minced
- 2 tbsp fresh parsley, finely chopped
- 1 tbsp apple cider vinegar
Instructions
- 1
Pat the tilapia fillets completely dry with paper towels. In a shallow dish, whisk together the rice flour, sea salt, dried thyme, and dried oregano. Dredge each fillet in the flour mixture, pressing gently so it adheres on both sides, then shake off any excess.
- 2
Heat the olive oil in a 12-inch stainless steel or cast iron skillet over medium-high heat until the oil shimmers and a pinch of flour dropped in sizzles immediately. Add the fillets in a single layer without crowding — work in two batches if needed. Cook undisturbed for 3–4 minutes, until the underside is deep golden and releases cleanly from the pan.
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