Pan-Seared Tilapia

Pan-Seared Tilapia

284
AppleChef 1

"This pan-seared tilapia dish is a delicious and easy way to prepare seafood! Great for a quick weeknight meal accompanied with fresh veggies. Try this healthy dish full of flavor and nutrition!"

Ingredients 18 m {{adjustedServings}} servings 249 cals

Serving size has been adjusted!

Original recipe yields 4 servings

Adjust

Nutrition

Amount per serving ({{servings}} total)

  • Calories:
  • 249 kcal
  • 12%
  • Fat:
  • 10.8 g
  • 17%
  • Carbs:
  • 11.9g
  • 4%
  • Protein:
  • 24.6 g
  • 49%
  • Cholesterol:
  • 56 mg
  • 19%
  • Sodium:
  • 148 mg
  • 6%

Based on a 2,000 calorie diet

On Sale

What's on sale near you.

Directions

  • Prep

  • Cook

  • Ready In

  1. Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
  2. Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
Tips & Tricks
Broiled Tilapia Parmesan

See how to make the perfect, super-fast weeknight fish recipe.

How to Cook Tilapia

See how to cook this mild, versatile, and inexpensive white fish.

Rate recipe

Your rating

{{ratingWords}}
Cancel
Submit

Reviews 284

  1. 404 Ratings

  2.  
  3.  
  4.  
  5.  
  6.  
Susan
10/6/2011

First of all, my fish looked like the picture which AMAZED me because although I'm not a beginner cook I tend to over batter fish. This was AMAZING. My fiance loved it! There are things I changed just to suit my tastes...(I am sure the original recipe would have been just as good.) I added onto the normal salt and pepper...Old Bay, garlic salt, more paprika, a little ground red pepper, onion powder and then I dusted it with flour. What helped me know that the pan was hot enough was something I learned from the Food Network. I just took a tiny pinch of flour and tossed it in the oil...if it started to cook or bubble...that's how you know it's ready for the fish. I did not use the extra unsalted butter. THIS WAS AWESOME! My fiance ate the whole thing before I could sit down! He said it was better than his mom's! :) He even told his mom about it! Thank you so much for this dish!

Jillian Kuhlmann
8/12/2009

So simple and good! You can add whatever seasoning you like to the flour. (I used blackened seafood seasoning) I made a garlic-butter, parsley and lime sauce to go on top. yum.

BrooklynWinter
12/11/2009

Just made this for dinner tonight. It turned out great. My family and I thought it was a great way to prepare tilapia. My filets didn't need 4 min per side. I only had them on each side for approx. 2 min. Paired this with a green salad and it made for a great, easy and quick weeknight dinner.