Pan-Seared Tilapia
Pan-Seared Tilapia – Learn how to cook tilapia with this easy, 15-minute recipe that's delicious, full of flavor, and perfect for a quick weeknight meal. Serve with fresh veggies for a nutritious dish!
Ingredients
- 4 Tilapia Fillets
- Salt & Black Pepper To taste
- ½ cup All-Purpose Flour
- 1 Tablespoon Olive Oil
- 2 Tablespoons Butter Unsalted, melted
- 1 Tablespoon Lemon Juice Optional
- 1 teaspoon Fresh Parsley Chopped
- ½ teaspoon Fresh Thyme Chopped
Equipment
- Stovetop
- Large Skillet Or cast iron pan
Instructions
- Gather the ingredients.
- Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
- Place flour in a shallow dish. Gently press each fillet into the flour to coat and shake off any excess.
- Heat olive oil in a large skillet over medium-high heat. Cook tilapia fillets in the hot oil, in batches if necessary, until fish flakes easily with a fork, about 4 minutes per side.
- Brush melted butter onto the tilapia fillets in the last minute before removing from the skillet. Drizzle fillets with lemon juice and garnish with parsley and thyme.
Nutrition
Nutrition Facts
Pan-Seared Tilapia
Amount per Serving
Calories
302
Calories from Fat 108
% Daily Value*
Fat
12
g
18
%
Saturated Fat
5
g
31
%
Trans Fat
0.2
g
Polyunsaturated Fat
1
g
Monounsaturated Fat
5
g
Cholesterol
100
mg
33
%
Sodium
134
mg
6
%
Potassium
537
mg
15
%
Carbohydrates
12
g
4
%
Fiber
0.5
g
2
%
Sugar
0.1
g
0
%
Protein
36
g
72
%
Vitamin A
189
IU
4
%
Vitamin C
2
mg
2
%
Calcium
22
mg
2
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword All-Purpose Flour, Black Pepper, Butter, Fresh Parsley, Fresh Thyme, Lemon Juice, Salt, Tilapia