SkilletTilapiaRice
Skillet Tilapia Fillet with White Rice
49g protein, $2.12/plate, 11 min. Skillet perfection.
🍳Skillet
🐟Tilapia170g
+🍚Rice1 serving
Don't flip too early — let it release naturally
Protein
49g
Calories
424
Cost
$2.12
Total Time
11m
Combo Score
8.2/10
Protein
7.4
Value
7.7
Speed
9.0
Ease
9.5
Nutrition Breakdown
1serving
424cal
49g
45g
5g
How to Make It
1
Heat skillet with butter/oil over medium-high.
2
Season tilapia. Place in hot pan.
3
Cook 3-4 min per side until golden and flaky.
4
Squeeze lemon on top. Done.
Medium-high•8 mincook time
Pro Tips
- →At $2.12/plate with 49g protein, this is elite value.
- →Make a big batch of rice on Sunday. Reheat all week.
Cost Breakdown
Tilapia
$1.87
Rice
$0.25
Per Plate
$2.12
Per Month (1x/day)
$64
Protein per dollar: 23.1g/$
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