Pan-Seared Tilapia

4.7
(826)
593 Reviews
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Learn how to cook tilapia with this easy, 15-minute recipe for pan-seared tilapia that's delicious and full of flavor. This simple method of cooking fish fillets is great for a weeknight meal. Serve with fresh veggies.

Submitted by AppleChef
Updated on May 22, 2024
Tested by
Allrecipes Test Kitchen
Tested by Allrecipes Test Kitchen
The Allrecipes Test Kitchen staff are a team of culinary pros who make and vet recipes using only equipment you'd find in a home kitchen. Staff credentials vary but include training at the Culinary Institute of America; kitchen stints in fine dining restaurants; and countless hours in the test kitchen itself.
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high angle looking at a plate of pan seared tilapia garnished with lemon and lime slices
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Prep Time:
5 mins
Cook Time:
10 mins
Total Time:
15 mins
Servings:
4
Yield:
4 fillets
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Ingredients

  • 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)

Directions

  1. Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.

    Overhead shot of raw tilapia fillets on a plate next to salt and pepper

    Dotdash Meredith Food Studios

  2. Place flour in a shallow dish. Gently press each fillet into the flour to coat and shake off any excess.

    Overhead view of tilapia being coated in flour and placed on a baking dish

    Dotdash Meredith Food Studios

  3. Heat olive oil in a large skillet over medium-high heat. Cook tilapia fillets in the hot oil, in batches if necessary, until fish flakes easily with a fork, about 4 minutes per side.

    High angle shot of tilapia fillets cooking in a cast iron skillet

    Dotdash Meredith Food Studios

  4. Brush melted butter onto the tilapia fillets in the last minute before removing from the skillet.

  5. Drizzle fillets with lemon juice and garnish with parsley and thyme.

    high angle looking at a plate of pan seared tilapia garnished with lemon and lime slices

    DOTDASH MEREDITH FOOD STUDIOS 

Nutrition Facts (per serving)

249 Calories
11g Fat
12g Carbs
25g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 249
% Daily Value *
Total Fat 11g 14%
Saturated Fat 5g 23%
Cholesterol 56mg 19%
Sodium 51mg 2%
Total Carbohydrate 12g 4%
Dietary Fiber 0g 1%
Protein 25g 49%
Vitamin C 1mg 2%
Calcium 39mg 3%
Iron 1mg 6%
Potassium 474mg 10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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