Pan Seared Tilapia Recipe

Name: Pan seared tilapia recipe
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Ingredients: 1 pound tilapia fillets (4 pieces); 2 tablespoons extra virgin olive oil; 1 tablespoon fresh lemon juice; 1 teaspoon chopped fresh parsley; 1/2 teaspoon fine sea salt; 1/8 teaspoon freshly ground black pepper; 1/2 teaspoon onion powder; 1/2 teaspoon smoked paprika; 1/2 teaspoon dried oregano

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When it comes to serving pan-seared tilapia, countless possibilities arise. This light yet flavorful fish is a fantastic foundation for numerous accompaniments.

Picture a fluffy quinoa salad dressed with lemon zest and fresh herbs, or perhaps garlicky sautéed spinach speckled with crushed red pepper flakes. Each bite becomes a celebration.

Now, don’t overlook the side of roasted vegetables. Carrots, asparagus, or Brussels sprouts drizzled with olive oil bring both color and nutrition to the plate.

Want something a touch more decadent? Creamy mashed potatoes or herbed rice can elevate your meal to a restaurant-quality experience. The options are endless!

Cooking is a journey. I’ve learned this more than a few times, especially with simple yet delightful dishes like pan-seared tilapia. This recipe quickly became one of my favorites. The flavors harmonize splendidly, and the cooking time?

Just right for a weeknight dinner. I once made it for friends, and they were blown away. Little did they know, it took less than 30 minutes.

This dish is not only easy; it also packs plenty of flavor and health benefits. Tilapia is a lean source of protein, making it a great option for any meal.

I promise, if you follow this guide, you’ll impress your friends and family, and maybe even yourself!

Table of Contents

What is Pan-Seared Tilapia?

Pan-seared tilapia is a dish featuring tilapia fillets cooked in a hot skillet with olive oil. The method of pan-searing allows the fish to develop a crisp, golden crust while keeping the interior moist and flaky.

It’s a straightforward technique that enhances the fish’s natural mild flavor.

Why This Recipe Works

This pan-seared tilapia recipe has become a kitchen staple for several reasons:

1. Quick and Simple Preparation:
You can have this meal on the table in just a matter of minutes. With its quick cook time, it’s perfect for weeknight dinners when you’re short on time.

2. Versatile Flavor Profile:
The flavor combinations are endless. Using spices like smoked paprika and oregano enhances the dish without overwhelming the fish. The incorporation of fresh lemon juice adds brightness.

3. Nutritious Choice:
Tilapia is a fantastic source of protein and contains omega-3 fatty acids, which are essential for health. Including this fish in your diet can contribute positively to your overall nutrition.

4. Minimal Ingredients Required:
You don’t need a long shopping list. The ingredients are simple and often found in any kitchen pantry. Just a few staples create a delightful meal, making this recipe highly accessible.

Ingredients You’ll Need To Make This Dish

Here’s a detailed list of what you need to make this dish shine:

– 1 pound tilapia fillets (4 pieces)

– 2 tablespoons extra virgin olive oil

– 1 tablespoon fresh lemon juice

– 1 teaspoon chopped fresh parsley

– 1/2 teaspoon fine sea salt

– 1/8 teaspoon freshly ground black pepper

– 1/2 teaspoon onion powder

– 1/2 teaspoon smoked paprika

– 1/2 teaspoon dried oregano

How To Make This Pan-Seared Tilapia?

Let’s break down the cooking process into manageable steps.

Step 1: Prepare Your Ingredients

Start by gathering all your ingredients. Ensure the tilapia fillets are thawed if frozen. Pat them dry with paper towels to help achieve that perfect sear.

Step 2: Season the Fillets

In a small bowl, mix salt, pepper, onion powder, smoked paprika, and oregano. Sprinkle this seasoning mixture evenly over both sides of the tilapia fillets. Set them aside to absorb the flavors while heating the skillet.

Step 3: Heat the Skillet

In a large skillet, heat the olive oil over medium-high heat. Wait until the oil shimmers, which indicates it’s hot enough for the fish. You want to hear that satisfying sizzle when you lay the fish in the skillet.

Step 4: Cook the Fish

Carefully place the seasoned tilapia fillets in the hot skillet. Let them cook undisturbed for about 3-4 minutes on one side. When the edges turn golden brown, it’s time to flip them. Use a spatula to turn each fillet gently.

Step 5: Finish Cooking

Cook the second side for another 3-4 minutes until fully cooked and easily flakes with a fork. To check for doneness, the fish should be opaque and register an internal temperature of 145°F.

Step 6: Add Lemon Juice and Parsley

Once cooked, drizzle the fresh lemon juice over the fillets and sprinkle with chopped parsley. This finishing touch brightens up the dish.

Tips & Tricks

Here are some helpful tips to perfection:

Don’t Overcrowd the Pan: Giving each fillet enough space ensures even cooking and a nice sear.
Adjust the Seasoning to Your Taste: Feel free to play with the spices. Add more heat with cayenne or a fresh herb you love.
Use a Non-Stick Skillet for Easy Flipping: This can make a big difference, especially for delicate fish.
Let Your Fish Rest After Cooking: A couple of minutes can help keep the fish tender and juicy.
Experiment with Different Oils: While olive oil is my go-to, avocado or grape seed oil can also be excellent choices for high-heat cooking.

Nutrition Information

Pan seared tilapia recipe nutrition facts.

How Do You Store The Leftovers?

Storing leftovers can be straightforward. Place any unused fillets into an airtight container. Store them in the refrigerator for up to three days.

Reheating can be done gently in the microwave, though a quick sauté in a skillet may be even better for maintaining texture.

What Sides Would Complement Pan-Seared Tilapia?

When thinking about sides, keep it colorful and healthy. Here are some options:

1. Quinoa Salad:
This versatile dish pairs beautifully. Fluffy quinoa mixed with diced cucumbers and cherry tomatoes dressed in lemon vinaigrette brings a refreshing bite.

2. Sautéed Spinach with Garlic:
Quickly cooked spinach with garlic makes a nutritious side. Add a sprinkle of crushed red pepper for some heat.

3. Herbed Rice:
Basmati or jasmine rice with fresh herbs and a hint of lemon zest can complement the tilapia’s flavors nicely.

What Alternatives Can You Use for the Ingredients If They Are Not Present in Your Kitchen?

Not quite stocked up on something? No problem! Here’s what you can swap:

1. Tilapia Alternative:
If tilapia is unavailable, consider using other mild fish, such as cod or sole. They will cook similarly and maintain that flaky quality.

2. Olive Oil Substitute:
If olive oil isn’t on hand, canola or vegetable oil would work fine. Just avoid strong flavored oils.

3. Fresh Lemon Juice Can Be Exchanged:
Lime juice can stand in beautifully, offering a slightly different, vibrant twist.

4. Fresh Herbs Swap:
Don’t have parsley? Try cilantro or basil to give the dish a different yet delightful flavor profile.

When it comes to serving pan-seared tilapia, countless possibilities arise. This light yet flavorful fish is a fantastic foundation for numerous accompaniments.

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Prep Time 5

Cook Time 25

Total Time 30

Course dinner

Cuisine western

Servings

Calories 169 kcal

Equipment

large skillet

Ingredients

1 pound tilapia fillets 4 pieces
2 tablespoons extra virgin olive oil
1 tablespoon fresh lemon juice
1 teaspoon chopped fresh parsley
1/2 teaspoon fine sea salt
1/8 teaspoon freshly ground black pepper
1/2 teaspoon onion powder
1/2 teaspoon smoked paprika
1/2 teaspoon dried oregano