Pan-Seared Tilapia is a delicious and easy-to-make dish that is perfect for a quick weeknight dinner or a special occasion. The crispy exterior and tender flaky fish make it a crowd-pleaser every time.
Why You’ll Love This Recipe?
- Great flavors: The combination of the crispy exterior and tender fish creates a perfect balance of textures and flavors.
- Quick prep time: This recipe comes together in just minutes, making it an ideal option for busy days.
- Perfect for meal prep: Pan-Seared Tilapia can be easily stored and reheated, making it a great option for meal prepping for the week ahead.
Ingredient Notes:
- Tilapia fillets: Provide a mild flavor and flaky texture. You can substitute with any white fish like cod or halibut.
- All-purpose flour: Helps create a crispy crust on the fish.
- Olive oil and unsalted butter: Used for searing the fish and adding richness to the dish.
- Lemon juice, parsley, and thyme: Optional ingredients that add brightness and freshness to the dish.
Step-by-Step Instructions:
- Season the tilapia fillets with salt and pepper.
- Dredge the fillets in flour, shaking off any excess.
- Heat olive oil in a pan and add the fillets, cooking for 3-4 minutes per side until golden brown.
- Drizzle with melted butter, lemon juice, and sprinkle with parsley and thyme.
- Serve hot and enjoy!
Helpful Tips:
- For extra flavor, season the flour with additional herbs and spices.
- To keep the fish crispy, avoid overcrowding the pan while cooking.
- Substitute butter with olive oil for a lighter option.
Expert Tips for the Best Results:
- Pat the tilapia fillets dry before seasoning to ensure a crispy crust.
- Use a non-stick pan for better searing and to prevent sticking.
Serving Suggestions:
Pan-Seared Tilapia pairs well with a side of roasted vegetables, a fresh salad, or a side of rice pilaf. For drinks, try serving with a crisp white wine or a citrusy cocktail.
Storage and Reheating Tips:
To store leftovers, place the cooked tilapia in an airtight container in the refrigerator for up to 3 days. Reheat in a pan over medium heat until warmed through, or in the oven at 350°F for 10-15 minutes.
Frequently Asked Questions:
- Can I use frozen tilapia fillets for this recipe? Yes, just make sure to thaw them completely before cooking.
- How do I prevent the fish from sticking to the pan? Make sure the pan is hot before adding the fish and avoid moving it around too much while cooking.
- Can I use other herbs for seasoning? Absolutely, feel free to experiment with your favorite herbs and spices.
- Is tilapia a healthy choice? Tilapia is a good source of protein and low in calories, making it a healthy option for a balanced diet.
Conclusion:
Pan-Seared Tilapia is a versatile and flavorful dish that is sure to become a family favorite. Try this recipe for a quick and delicious meal that everyone will love. Don’t forget to share your feedback and enjoy!
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Pan-Seared Tilapia
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 4-6 servings
- Category: Main Dish
- Method: Pan-searing
- Cuisine: American
Description
This Pan-Seared Tilapia recipe is a quick and delicious dish perfect for a weeknight dinner. The tilapia fillets are seasoned perfectly and seared to a crispy golden brown, then topped with a flavorful lemon butter sauce.
Ingredients
– 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, or to taste (Optional)
– 1 teaspoon chopped fresh flat-leaf parsley, or to taste (Optional)
– 1/2 teaspoon chopped fresh thyme, or to taste (Optional)
Instructions
1. Season the tilapia fillets with salt and black pepper, then coat each fillet in flour.
2. Heat olive oil in a skillet over medium-high heat and cook the fillets for about 4 minutes on each side until golden brown and cooked through.
3. In a small saucepan, melt the butter and stir in lemon juice, parsley, and thyme. Pour the sauce over the cooked tilapia fillets before serving.
Notes
– For a lighter version, you can bake the seasoned tilapia fillets in the oven instead of pan-searing them.
– Feel free to customize the lemon butter sauce with your favorite herbs and seasonings.
Nutrition
- Serving Size: 1 fillet
- Calories: 280
- Sugar: 0g
- Sodium: 180mg
- Fat: 16g
- Saturated Fat: 6g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 1g
- Protein: 27g
- Cholesterol: 90mg