⏱ 18 min total

Pan-Seared Tilapia with Dill Yogurt Sauce

Name: Pan-Seared Tilapia with Dill Yogurt Sauce
Prep time: 10 min
Cook time: 8 min
Total time: 18 min
Yield: 1 serving
Ingredients: 6 oz Tilapia; ½ cup Greek yogurt; 1 tbsp Dill; 1 tbsp Lemon juice; ¼ tsp Black pepper; 1 dash Salt; 1 tbsp Olive oil

Per 1 serving · 320 g · 7 ingredients

Calories

358

18%
of a 2,000 cal day

Protein
47g
52% of calories
Carbs
5.7g
6% of calories
Fat
17g
42% of calories

Portion

✓ Protein-dense

At a glance

One serving of Pan-Seared Tilapia with Dill Yogurt Sauce (320 g) has 358 calories, with 47 g of protein, 5.7 g of carbohydrates and 17 g of fat. Most of its energy comes from protein (52% of calories). It is high in protein (93% DV), Vitamin D (35% DV) and riboflavin (b2) (32% DV). Keep an eye on cholesterol, which provides 30% of the daily value.

Per 100 g

112cal

low energy density

Protein per 100 cal

13g

Net carbs

carbs minus fiber

Fiber

0.2g

4.3 g sugar

High in

20%+ of the daily value

Protein93%
Vitamin D35%
Riboflavin (B2)32%
Niacin43%
Vitamin B627%
Vitamin B12149%

Good source of

10–19% of the daily value

Vitamin E18%
Folate (B9)13%
Choline17%
Calcium15%
Iron15%
Potassium15%

Watch

20%+ of the daily value

Cholesterol30%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 8 min

1
Season the tilapia fillets with salt and pepper on both sides.
2
Heat oil in a non-stick skillet over medium-high heat. Once hot, add the tilapia fillets.
3
Cook the tilapia for about 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork.
4
While the fish is cooking, prepare the dill yogurt sauce by mixing the Greek yogurt, chopped dill, lemon juice, and a pinch of salt and pepper in a small bowl.
5
Once the tilapia is cooked, remove from the skillet and serve immediately with the dill yogurt sauce drizzled on top or on the side.

Vitamins & minerals

Amounts for 1 serving (320 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	3 μg	0%
Vitamin C	6 mg	7%
Vitamin D	5 μg	35%
Vitamin E	3 mg	18%
Vitamin K	11 μg	9%
Thiamine	0.1 mg	8%
Riboflavin (B2)	0.4 mg	32%
Niacin	7 mg	43%
Vitamin B6	0.4 mg	27%
Folate (B9)	53 μg	13%
Vitamin B12	4 μg	149%
Pantothenic acid	1 mg	25%
Choline	91 mg	17%

Minerals

Nutrient	Amount	% Daily Value
Calcium	154 mg	15%
Iron	1 mg	15%
Potassium	710 mg	15%
Magnesium	61 mg	15%
Phosphorus	454 mg	65%
Zinc	1 mg	11%
Copper	0.2 mg	18%
Manganese	0.1 mg	6%
Selenium	83 μg	150%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	0.1 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	2 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0.2 g	—
Docosapentaenoic Acid (DPA)	0.1 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	0.2 g	—
Galactose	1 g	—
Glucose	0.2 g	—
Glutamic acid	5 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	3 g	—
Leucine	3 g	—
Lycopene	0.1 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	11 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	1 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.3 g	—
Total omega 6	0 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	5 μg	—

Burning 358 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

68min
Walking (3.5 mph)
43min
Cycling (moderate)
30min
Running (6 mph)
50min
Swimming laps

Common questions

How many calories are in Pan-Seared Tilapia with Dill Yogurt Sauce?

One serving of Pan-Seared Tilapia with Dill Yogurt Sauce (1 serving) has 358 calories, which works out to 112 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Pan-Seared Tilapia with Dill Yogurt Sauce high in protein?

Yes. It has 47 g of protein per serving, and 52% of its calories come from protein (13 g of protein per 100 calories).

Is Pan-Seared Tilapia with Dill Yogurt Sauce keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 6% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Pan-Seared Tilapia with Dill Yogurt Sauce?

288 mg per serving.

How much sugar is in Pan-Seared Tilapia with Dill Yogurt Sauce?

4.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (320 g)

Calories358

% Daily Value*

Total fat 17g	22%
Saturated fat 3g	15%
Trans fat 0g
Cholesterol 91mg	30%
Sodium 288mg	13%
Total carbohydrate 5.7g	2%
Dietary fiber 0.2g	1%
Total sugars 4.3g
Protein 47g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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