📍 Where this dish comes from: Zanzibar, Tanzania · Stone Town
Discover the history of this region →
Discover the history of this region →
Tilapia from Lake Victoria is a genuine Ugandan staple, and this dish keeps the preparation as straightforward as the fishing tradition itself — a quick pan-sear with little more than lemon, garlic, and fresh herbs. It’s proof that East Africa’s seafood cooking doesn’t always need a long simmer to shine.
What You’ll Need
Servings: 4 servings
Calories: 260kcal
Ingredients
- 4 tilapia fillets (about 6 oz each)
- 3 tbsp oil
- 3 cloves garlic minced
- 1 lemon juiced and zested
- Fresh parsley, chopped
- Salt and pepper to taste
Instructions
- Pat tilapia fillets completely dry, season both sides with salt and pepper.
- Heat oil in a large skillet over medium-high heat.
- Sear fillets 3–4 minutes per side until golden and cooked through. Remove and set aside.
- Reduce heat to medium, add garlic to the same skillet, cook 30 seconds until fragrant.
- Stir in lemon juice and zest, scraping up any browned bits.
- Spoon the lemon-garlic pan sauce over the fillets, top with parsley, and serve hot.
Nutrition
Serving: 1serving | Calories: 260kcal | Protein: 30g | Fat: 15g
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Health Benefits
- Tilapia is a lean, mild-flavored source of complete protein.
- Lemon juice and zest add vitamin C and a bright antioxidant boost.
- A naturally low-calorie, high-protein dish well suited to a daily ketogenic routine.
Pairs Well With
- Ugandan Groundnut & Greens Salad
- Ugandan Cauliflower “Matoke”