Pan Seared Tilapia

Steph Wagner

January 31, 2017

Pan Seared Tilapia

Soft diet phase after bariatric surgery

Of course, every program is different so a soft recipe might mean something else at another program (nice and confusing) so as always be sure to refer back to your programs materials.

In my experience as a bariatric dietitian, once a patient is cleared for a softer textured protein, flakey fish is a great option as you learn small bites, eating slowly and stopping at the first sign of fullness.

This recipe is a more basic Pan Seared Tilapia for just a couple ounces. It is simple to make which means  you aren’t putting a lot of time into something you cannot eat very much of!

You can, of course, increase how much you make but this recipe is a good learning recipe for the early phases of the soft protein diet. Congratulations on finishing your liquid diet!!!

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Pan Seared Tilapia

Course: Main Dish
Servings: 1 serving
Calories: 61kcal
Author: Steph Wagner
This recipe yields 1 serving for those in the soft diet phase after Bariatric Surgery. This recipe is very easily increased to serve more.
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  • 2 oz tilapia fillet, thawed if using frozen
  • 1/2 tbsp seafood seasoning


  • Heat a nonstick skillet to medium heat.
  • Coat thawed fish on both sides with seafood seasoning.
  • Add to heated pan and cook on each side approximately 7 minutes or until fish is cooked through and flakes easily.


This recipe yields a small serving for those in a soft diet phase after Bariatric Surgery but can be easily increased to make more. 


Serving: 2oz | Calories: 61kcal | Carbohydrates: 1g | Protein: 12g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 28mg | Sodium: 30mg | Potassium: 185mg | Fiber: 1g | Sugar: 1g | Vitamin A: 53IU | Vitamin C: 1mg | Calcium: 26mg | Iron: 1mg
Nutrition Facts
Pan Seared Tilapia
Amount Per Serving (2 oz)
Calories 61 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Cholesterol 28mg9%
Sodium 30mg1%
Potassium 185mg5%
Carbohydrates 1g0%
Fiber 1g4%
Sugar 1g1%
Protein 12g24%
Vitamin A 53IU1%
Vitamin C 1mg1%
Calcium 26mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

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