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