Looking for a quick, healthy, and flavorful dinner option? This Pan-Seared Tilapia Recipe is the perfect solution! Tilapia is a mild white fish that’s versatile, affordable, and cooks in just minutes. This recipe ensures perfectly golden edges and tender, flaky fish every time.
Whether you’re an experienced home cook or just starting, pan-searing tilapia is a simple method that delivers restaurant-quality results without the need for complex techniques or ingredients. It pairs beautifully with a variety of sides, from steamed vegetables to rice or pasta, making it a staple for busy weeknights.
Elevate your dinner routine with this easy-to-follow recipe, and enjoy the perfect balance of crispy texture and tender, flavorful fish. Your taste buds—and your schedule—will thank you!
Why You Will Love Making This Recipe
This Pan-Seared Tilapia Recipe checks all the boxes for a go-to meal. Here’s why you’ll love it:
- Quick and Easy: This dish is ready in under 20 minutes, making it perfect for busy evenings.
- Minimal Ingredients: With just a handful of pantry staples, you can create a meal that feels sophisticated yet simple.
- Healthy Option: Tilapia is low in fat, high in protein, and rich in nutrients like selenium and vitamin B12.
- Customizable: Adjust the seasoning or pair it with your favorite sauces for endless variety.
- Perfect Texture: The pan-searing method ensures crispy, golden-brown edges while keeping the fish moist and tender.
Whether served on its own or as part of a larger meal, this recipe is a versatile addition to your cooking repertoire.
Ingredients
- 4 tilapia fillets (fresh or thawed)
- 2 tbsp olive oil
- 1 tbsp unsalted butter
- 1 tsp garlic powder
- 1/2 tsp paprika
- Salt and black pepper to taste
- Lemon wedges (for serving)
Equipment Used
- Non-stick skillet
- Fish spatula
- Paper towels
- Mixing bowl
Directions & Instructions
- Prepare the Fish:
Pat the tilapia fillets dry with paper towels to remove excess moisture. This step is crucial for achieving a golden, crispy exterior. - Season the Fillets:
In a small bowl, mix garlic powder, paprika, salt, and black pepper. Sprinkle the seasoning evenly on both sides of the tilapia fillets. - Heat the Skillet:
Heat olive oil in a large non-stick skillet over medium-high heat. Once the oil is hot, add the butter and let it melt. - Cook the Tilapia:
Place the fillets in the skillet, ensuring they don’t overlap. Sear for 3-4 minutes on each side, or until the edges are golden brown and the fish flakes easily with a fork. - Serve:
Transfer the fillets to a plate and serve immediately with lemon wedges.
Nutritional Information
Per Serving (1 Fillet):
- Calories: 220
- Protein: 23g
- Fat: 12g
- Carbohydrates: 1g
- Fiber: 0g
Tilapia is an excellent choice for a light, nutrient-packed meal that keeps you full without weighing you down.
Prep Time and Cook Time
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
Variations
- Herb-Crusted: Add fresh herbs like parsley, thyme, or dill to the seasoning mix.
- Spicy Kick: Include a pinch of cayenne pepper or red chili flakes for heat.
- Butter Lemon Sauce: Drizzle melted butter mixed with lemon juice over the cooked fish.
- Garlic Parmesan: Sprinkle grated Parmesan cheese on top before serving.
Frequently Asked Questions
1. Can I use frozen tilapia?
Yes, just make sure to thaw and pat it dry before cooking for the best results.
2. What sides pair well with this dish?
Rice pilaf, roasted vegetables, or a fresh green salad are excellent choices.
3. How do I prevent the fish from sticking to the pan?
Ensure the skillet is hot and the fillets are dry before adding them. Use a non-stick pan for ease.
Pro Tips By Elisa
- Don’t Overcrowd the Pan: Cook the fillets in batches if necessary to ensure even cooking.
- Use Fresh Lemon: Freshly squeezed lemon juice enhances the flavor of the fish.
- Control the Heat: Medium-high heat ensures a golden crust without burning the fillets.
Serving Suggestions
Serve the pan-seared tilapia with garlic mashed potatoes, sautéed asparagus, or quinoa for a balanced meal. A glass of chilled white wine or sparkling water with lime is the perfect accompaniment.
Easy Pan-Seared Tilapia Recipe – Quick and Flavorful
Equipment
- Non-stick skillet
- Fish spatula
- Paper towels
- Mixing bowl
Ingredients
- 4 tilapia fillets fresh or thawed
- 2 tbsp olive oil
- 1 tbsp unsalted butter
- 1 tsp garlic powder
- 1/2 tsp paprika
- Salt and black pepper to taste
- Lemon wedges for serving
Instructions
- Prepare the Fish:
- Pat the tilapia fillets dry with paper towels to remove excess moisture. This step is crucial for achieving a golden, crispy exterior.
- Season the Fillets:
- In a small bowl, mix garlic powder, paprika, salt, and black pepper. Sprinkle the seasoning evenly on both sides of the tilapia fillets.
- Heat the Skillet:
- Heat olive oil in a large non-stick skillet over medium-high heat. Once the oil is hot, add the butter and let it melt.
- Cook the Tilapia:
- Place the fillets in the skillet, ensuring they don’t overlap. Sear for 3-4 minutes on each side, or until the edges are golden brown and the fish flakes easily with a fork.
- Serve:
- Transfer the fillets to a plate and serve immediately with lemon wedges.