Pan Seared Tilapia Recipe
This pan seared tilapia recipe is crispy on the outside, tender on the inside and is ready in just 15 minutes!
With its mild taste and versatile nature, tilapia is the perfect dinner recipe that is both succulent and flavorful. This lemon garlic tilapia recipe is aromatic, fresh and light. The lemon garlic butter sauce complements tilapia beautifully without overpowering its delicate flavor. Serve these pan-seared tilapia fillets for a quick lunch or dinner with a side of rice and sautéed vegetables for a wholesome meal!
Pan Seared Tilapia Recipe
This is an overview of all the ingredients and steps to make pan-seared tilapia. Refer to the recipe card below for details
Ingredients
- Tilapia: 2 large tilapia fillets
- Butter: Salted or unsalted. Don’t add salt to the batter if using salted butter
- Olive oil: To prevent the butter from burning
- Garlic: Fresh garlic cloves are used to infuse into the butter
- Lemon juice: Fresh lemon juice cuts through the richness of the butter sauce
- Herbs: Parsley pairs well with pan-seared tilapia. Scallions, chives or cilantro works too
- Batter: This batter forms a well-seasoned, crispy crust on the tilapia fillets. Mix of all purpose flour, salt, black pepper, red chilli flakes, dried oregano and dried thyme
How to Make Pan-Seared Tilapia
- Season the tilapia fillets: Clean and pat dry 2 large tilapia fillets. Sprinkle with a pinch of salt and set aside for 5 mins. Coat the fish on both sides with the dry batter and gently shake off excess
- Sear the tilapia fillets: Heat 1 tbsp olive oil in a skillet/wide pan and infuse it with 2 crushed garlic cloves. Add in butter and fry the tilapia fillets for 3-4 mins per side
- Garnish: Once the fish is golden and cooked through, squeeze the juice of 1/4 lemon all over and garnish with fresh parsley
- Serve immediately: Serve these delicious pan-fried Tilapia fillets with sautéed veggies or a salad
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Substitutes
What other fish can be used?
Bass, cod, snapper, halibut
No parsley?
Scallions, chives or cilantro works too
No dried oregano/thyme?
Use 1 tsp mixed herbs/Italian seasoning
No red chilli flakes?
Use red chilli powder or cayenne pepper
Pan-Seared Tilapia Recipe
This pan-seared tilapia recipe is crispy on the outside, tender on the inside and is ready in just 15 minutes! Serve these pan-seared tilapia fillets with a side of rice and sautéed vegetables for a wholesome meal.
Servings : 2
INGREDIENTS
- 2 large tilapia fillets
- 1 tbsp olive oil
- 2 tbsp butter (salted or unsalted)
- 2 garlic cloves
- 1/4 lemon
- 2 tbsp parsley (garnish)
Dry Batter
- 2 tbsp all-purpose flour
- 1/4 tsp salt (skip if using salted butter)
- 1/4 tsp black pepper
- 1/4 tsp red chilli flakes
- 1/2 tsp dried oregano
- 1/4 tsp dried thyme
INSTRUCTIONS
Season the Tilapia
- Clean and pat dry 2 large tilapia fillets. Sprinkle with a pinch of salt and set aside for 5 mins
- In a plate, mix all the ingredients mentioned under dry batter. Coat the fish on both sides with the dry batter and gently shake off excess. A thin coating is sufficient
Sear the Tilapia
- On low flame, heat 1 tbsp olive oil in a skillet/wide pan and infuse it with 2 crushed garlic cloves. Once the garlic starts to brown, remove it from the pan. This way we get a subtle garlic flavor in the dish
- Next melt 2 tbsp butter in the oil. If using salted butter, don't add salt to the dry batter or it might end up bring too salty
- Set the flame to medium and gently place the fish. Fry for 3-4 mins per side. Be careful while flipping as it can break easily
- Once the fish is golden and cooked through, squeeze the juice of 1/4 lemon all over and garnish with fresh parsley (or preferred herb)
- Serve these pan-seared tilapia fillets with a side of rice and sautéed vegetables for a wholesome meal!
NOTES
Tips
- Be careful while flipping the fish as it can break easily
- Adding lemon juice at the end helps cut the richness of the butter sauce
- Store leftover dry batter in an airtight container in the freezer and use it the next time you make this recipe
Substitutes
- Other fish: Bass, cod, snapper, halibut
- Parsley: Coriander/cilantro can also be used
- Dried oregano/thyme: 1 tsp mixed herbs/Italian seasoning
- Red chilli flakes: Red chilli powder or cayenne powder
NUTRITION (per serving)
Calories: 293kcalCarbohydrates: 8.4gProtein: 22.4gFat: 19.8gSaturated Fat: 8.8gCholesterol: 86mgSodium: 416mgPotassium: 66mgFiber: 0.9gSugar: 0.3gCalcium: 47mgIron: 2mg
Nutrition Facts
Pan-Seared Tilapia Recipe
Amount per Serving
Calories
293
% Daily Value*
Fat
19.8
g
30
%
Saturated Fat
8.8
g
55
%
Cholesterol
86
mg
29
%
Sodium
416
mg
18
%
Potassium
66
mg
2
%
Carbohydrates
8.4
g
3
%
Fiber
0.9
g
4
%
Sugar
0.3
g
0
%
Protein
22.4
g
45
%
Calcium
47
mg
5
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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