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Pan-Seared Tilapia Recipe
Discover the perfect meal for busy weeknights with this pan-seared tilapia recipe. Within just 15 minutes, you’ll have a delicious and flavorful dish ready to serve. Additionally, the simplicity of this recipe makes it a wonderful option for anyone seeking a quick, nutritious, and delectable meal.
Yield and Preparation Details
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
- Servings: 4
- Yield: 4 fillets
Ingredients for Pan-Seared Tilapia
- 4 (4-ounce) tilapia fillets
- Salt and ground black pepper to taste
- ½ cup all-purpose flour
- 1 tablespoon olive oil
- 2 tablespoons unsalted butter, melted
- 1 tablespoon lemon juice, or to taste (Optional)
- 1 teaspoon chopped fresh flat-leaf parsley, or to taste (Optional)
- ½ teaspoon chopped fresh thyme, or to taste (Optional)
Step-by-Step Instructions for Pan-Seared Tilapia
1. Prepare the Ingredients
Firstly, season the tilapia fillets with salt and pepper to taste. For a nutritious touch, you may opt for sea salt. Meanwhile, place the all-purpose flour in a shallow dish.
2. Coat the Fish
Gently coat each tilapia fillet in the flour, ensuring all sides are evenly covered. This step not only adds texture but assists in maintaining the fillet’s moisture during cooking. Consequently, your fillets will have a delightful crispiness.
3. Heat the Skillet
In a large skillet, preheat the olive oil over medium-high heat. This will ensure a beautiful golden sear. If you prefer a lighter option, consider using a non-stick pan or a fraction of the oil.
4. Cook the Fillets
Add the tilapia to the hot skillet. Cook for approximately 3 to 4 minutes on each side until the fillets are golden brown and easily flake with a fork. Notably, if you wonder, “How long do you pan sear tilapia?” the timing mentioned is ideal for most stovetops.
5. Add Butter and Lemon
As the fillets finish cooking, drizzle the melted butter over the top. Following this, you can squeeze a bit of lemon juice for a bright, tangy flavor. The citrus not only elevates the taste but also complements the fish’s natural richness.
6. Garnish and Serve
Finally, sprinkle some chopped parsley and thyme on top. Serve immediately for best results. In addition, you can pair the tilapia with steamed or roasted vegetables for a balanced meal.
Optional Healthier Cooking Suggestions
For those aiming to make this dish even healthier, consider using an air fryer to reduce the amount of oil used. Furthermore, rather than flour, almond flour or coconut flour can be excellent substitutes to keep the dish gluten-free and enhance its nutritional value. That is to say, these small changes make the meal even more healthful without sacrificing flavor.
Why You’ll Love This Pan-Seared Tilapia Recipe
- Quick & Easy: Ready in just 15 minutes, perfect for a weeknight dinner.
- Nutritious & Delicious: Tilapia is a lean source of protein and omega-3 fatty acids.
- Customizable: Easily adapt the recipe with different herbs and spices.
In conclusion, this pan-seared tilapia recipe not only satisfies your taste buds but also nourishes your body. Try it today and enjoy a delightful dining experience!
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