Pan-Seared Tilapia
Discover the art of preparing tilapia with this uncomplicated 15-minute recipe for pan-seared tilapia that's both delectable and bursting with flavor. This straightforward technique for cooking fish fillets is perfect for a quick weeknight dinner. Pair it with fresh vegetables for a complete meal.
Ingredients
- 4 (4 ounce) tilapia fillets
- salt and ground black pepper to taste
- ½ cup all-purpose flour
- 1 tablespoon olive oil
- 2 tablespoons unsalted butter, melted
- 1 tablespoon lemon juice, or to taste (Optional)
- 1 teaspoon chopped fresh flat-leaf parsley, or to taste (Optional)
- ½ teaspoon chopped fresh thyme, or to taste (Optional)
Instructions
- 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
Calories: 249kcalCarbohydrates: 12gProtein: 25gFat: 11gSaturated Fat: 5gCholesterol: 56mgSodium: 51mgPotassium: 474mgSugar: 25gVitamin C: 1mgCalcium: 39mgIron: 1mg
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