Description
Sizzling pan seared tilapia delivers a quick, delicious seafood dinner perfect for busy weeknights. Crispy golden edges and tender fish make this simple recipe a weeknight game-changer for your dinner table.
Ingredients
Scale
Main Ingredients:
- 4 (4 ounces) tilapia fillets
- ½ cup all-purpose flour
Seasoning and Flavoring:
- 1 tablespoons olive oil
- 2 tablespoons unsalted butter
- Salt
- Ground black pepper
Optional Garnish:
- 1 tablespoon lemon juice
- 1 teaspoon chopped fresh flat-leaf parsley
- ½ teaspoon chopped fresh thyme
Instructions
- Pat your 4-ounce tilapia fillets completely dry using paper towels. Sprinkle each fillet with ¼ teaspoon salt and ⅛ teaspoon black pepper on both sides.
- Spread ½ cup all-purpose flour on a flat plate. Gently dredge each seasoned fillet in flour, ensuring a thin, even coating that covers the entire surface.
- Place a skillet over medium-high heat. Add 1 tablespoon olive oil and heat for 2 minutes until the oil shimmers and looks slightly rippled.
- Carefully lay the flour-coated fillets into the hot skillet. Cook for exactly 4 minutes without moving them, allowing a golden-brown crust to form.
- Flip the fillets and cook the opposite side for another 4 minutes. Check that the internal temperature reaches 145°F using a meat thermometer.
- Remove fillets from the skillet and place on serving plates. In a small saucepan, melt 2 tablespoons unsalted butter over low heat.
- Stir 1 tablespoon lemon juice, 1 teaspoon chopped parsley, and ½ teaspoon chopped thyme into the melted butter. Drizzle the herb sauce over the hot fish just before serving.
Notes
- Pat the tilapia fillets dry with paper towels to help create a crispy, golden-brown exterior when searing.
- Use a heavy-bottomed skillet for even heat distribution and better browning of the fish.
- Fresh herbs make a significant difference in the sauce, so skip dried herbs if possible.
- For a gluten-free version, replace wheat flour with almond flour or cornstarch to maintain the crispy coating.
- Prep Time: 5 minutes
- Cook Time: 8 minutes
- Category: Pan-Seared
- Method: Frying
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 223 kcal
- Sugar: 0.3 g
- Sodium: 120 mg
- Fat: 11 g
- Saturated Fat: 3.7 g
- Unsaturated Fat: 6.7 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 0.4 g
- Protein: 24 g
- Cholesterol: 55 mg