Pan-Seared Tilapia

This quick and easy recipe for pan-seared tilapia is perfect for a simple yet delicious weeknight dinner. With a golden crust and a flavorful finish of butter, lemon, and herbs, this dish is both nutritious and elegant.

Why You’ll Love This Recipe

• Fast and Easy: Ready in just 15 minutes, ideal for busy evenings.
• Healthy Option: Tilapia is high in protein and low in fat.
• Customizable: Add your favorite herbs or spices to make it your own.
• Minimal Ingredients: Uses pantry staples for a budget-friendly meal.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• 4 (4-ounce) tilapia fillets
• Salt and ground black pepper to taste
• 1/2 cup all-purpose flour
• 1 tablespoon olive oil
• 2 tablespoons unsalted butter, melted
• 1 tablespoon lemon juice (optional)
• 1 teaspoon chopped fresh flat-leaf parsley (optional)
• 1/2 teaspoon chopped fresh thyme (optional)

Directions

1. Prepare the Tilapia: Rinse the fillets in cold water and pat dry with paper towels. Season both sides with salt and pepper.
2. Coat with Flour: Place the flour in a shallow dish. Lightly press each fillet into the flour to coat evenly, then shake off any excess.
3. Sear the Fish: Heat olive oil in a large skillet over medium-high heat. Add the tilapia fillets and cook for about 4 minutes per side, or until the fish flakes easily with a fork. Cook in batches if necessary.
4. Finish with Butter and Herbs: In the last minute of cooking, brush melted butter over the fillets. Drizzle with lemon juice and garnish with parsley and thyme, if desired.

Servings and Timing

• Prep Time: 5 minutes
• Cooking Time: 10 minutes
• Total Time: 15 minutes
• Servings: 4 servings

Variations

• Spicy Kick: Add a pinch of cayenne pepper or paprika to the flour for a spicy crust.
• Garlic Butter: Mix minced garlic into the melted butter for added flavor.
• Herb Variations: Swap parsley and thyme for dill, basil, or chives.
• Gluten-Free Option: Use almond flour or a gluten-free flour blend instead of all-purpose flour.
• Lemon-Caper Sauce: Sauté capers in the melted butter and drizzle over the fish for an extra zesty flavor.

Storage/Reheating

• Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
• Freezing: Freeze cooked tilapia in a freezer-safe container for up to 2 months. Thaw in the refrigerator before reheating.
• Reheating: Warm in a skillet over low heat or in the oven at 300°F until heated through. Avoid the microwave to preserve the texture.

FAQs

1. Can I use frozen tilapia fillets?

Yes, just make sure to thaw them completely and pat them dry before cooking.

2. What can I serve with pan-seared tilapia?

Pair it with rice, quinoa, roasted vegetables, or a fresh salad for a complete meal.

3. How do I prevent the fish from sticking to the pan?

Ensure the skillet is hot before adding the fish and use enough oil to coat the bottom of the pan.

4. Can I make this recipe without flour?

Yes, skip the flour for a lighter version, but the fish may not have the same crispy crust.

5. What other fish can I use for this recipe?

Cod, haddock, or flounder work well as substitutes for tilapia.

6. Is tilapia healthy?

Tilapia is a lean protein and a good source of omega-3 fatty acids, making it a healthy choice.

7. Can I cook this in the oven instead of a skillet?

Yes, bake the tilapia at 400°F for 10–12 minutes, or until it flakes easily with a fork.

8. Can I use dried herbs instead of fresh?

Absolutely, but reduce the amount to avoid overpowering the dish (e.g., 1/4 teaspoon dried thyme).

9. What oil is best for searing tilapia?

Olive oil works well, but you can use avocado oil or vegetable oil for higher heat cooking.

10. How do I know when the fish is done?

Tilapia is cooked when it flakes easily with a fork and is opaque in color.

Conclusion

Pan-seared tilapia is a simple, flavorful dish that’s perfect for weeknight dinners or casual entertaining. With its crispy crust and tender, flaky interior, this recipe is sure to become a family favorite. Serve it with your favorite sides and enjoy a delicious, healthy meal in minutes!

Pan-Seared Tilapia

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• Author: Asma
• Prep Time: 5 minutes
• Cook Time: 10 minutes
• Total Time: 15 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Pan-Searing
• Cuisine: American

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Description

Whip up a quick and delicious Pan-Seared Tilapia with this simple recipe! Perfectly seasoned and cooked to flaky perfection, this dish is ideal for busy weeknights. Pair with your favorite sides for a healthy and satisfying meal.

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Ingredients

Scale 1x2x3x

• 4 (4-ounce) tilapia fillets
• Salt and ground black pepper, to taste
• 1/2 cup all-purpose flour
• 1 tablespoon olive oil
• 2 tablespoons unsalted butter, melted
• 1 tablespoon lemon juice (optional)
• 1 teaspoon fresh flat-leaf parsley, chopped (optional)
• 1/2 teaspoon fresh thyme, chopped (optional)

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Instructions

• Prepare Tilapia: Rinse the fillets under cold water and pat dry. Season both sides with salt and pepper.
• Coat in Flour: Place flour in a shallow dish. Lightly press each fillet into the flour, coating both sides. Shake off excess.
• Cook Fillets: Heat olive oil in a large skillet over medium-high heat. Add tilapia and cook, in batches if necessary, for about 4 minutes per side, until the fish is golden brown and flakes easily with a fork.
• Add Butter and Garnish: In the final minute of cooking, brush the fillets with melted butter. Remove from the skillet and drizzle with lemon juice. Garnish with parsley and thyme if desired.
• Serve: Enjoy hot with your favorite side dishes!

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Notes

• Substitutions: Use gluten-free flour for a gluten-free option.
• Serving Ideas: Pair with steamed vegetables, rice, or a light salad for a complete meal.
• Storage: Refrigerate leftovers in an airtight container for up to 2 days.