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–+ servings

Pan-Seared Tilapia

Learn how to cook tilapia with this simple, 15-minute recipe for pan-seared tilapia. This easy method produces delicious, flavorful fillets the whole family will enjoy.
Print Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Dinner
Cuisine: American
Calories: 249
Ingredients Method Nutrition

Ingredients
  

Ingredients
  • 4 4 ounce tilapia fillets
  • salt and ground black pepper to taste
  • 0.5 cup all-purpose flour
  • 1 tablespoon olive oil
  • 2 tablespoons unsalted butter, melted
  • 1 tablespoon lemon juice, or to taste
  • 1 teaspoon chopped fresh flat-leaf parsley, or to taste
  • 0.5 teaspoon chopped fresh thyme, or to taste

Method
 

  1. Gather the ingredients.
  2. Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
  3. Place flour in a shallow dish. Gently press each fillet into the flour to coat and shake off any excess.
  4. 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.
  5. 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: 51mg

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