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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 filets with a side of rice and sautéed vegetables for a wholesome meal.
5 from 2 votes
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings : 2

INGREDIENTS
 

  • 2 large tilapia filets
  • 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 chili flakes
  • 1/2 tsp dried oregano
  • 1/4 tsp dried thyme

INSTRUCTIONS
 

Season the Tilapia

  • Clean and pat dry 2 large tilapia filets. 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 filets with a side of rice and sautéed vegetables for a wholesome meal!

NUTRITION (per serving)

Calories: 293kcalCarbohydrates: 8.4gProtein: 22.4gFat: 19.8gSaturated Fat: 8.8gCholesterol: 86mgSodium: 416mgPotassium: 66mgFiber: 0.9gSugar: 0.3gCalcium: 47mgIron: 2mg
Nutrition Disclaimer
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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