Flavorful Pan-Seared Tilapia – Quick & Healthy Weeknight Meal

Pan-seared tilapia is a delightful seafood dish that highlights the delicate, mild-flavored white fish. This simple yet delectable recipe involves quickly searing the fillets in a hot pan, resulting in a crispy exterior while preserving the tender, moist interior. Seasoned with a blend of aromatic spices and a touch of citrus, pan-seared tilapia offers a balanced and light flavor profile, making it a versatile choice for a variety of culinary settings. Paired with a vibrant salad or a bed of fluffy rice, this dish is an excellent choice for a quick, healthy, and satisfying meal.

Recipe for Pan-Seared Tilapia

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Total Time: 20 minutes

Serves: 4

Ingredients:

  • 4 tilapia fillets (4-6 oz each)
  • 1 tablespoon extra virgin olive oil
  • Salt and freshly ground black pepper, to taste
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon granulated garlic
  • 1/2 teaspoon granulated onion
  • 1/2 teaspoon crushed dried thyme
  • 1/2 teaspoon crushed dried rosemary
  • 1 lemon, sliced into wedges for garnish

Instructions:

  1. In a small mixing bowl, combine smoked paprika, granulated garlic, granulated onion, crushed dried thyme, and crushed dried rosemary. Set aside.
  2. Use paper towels to pat the tilapia fillets dry. Season both sides with salt and freshly ground black pepper, then evenly coat with the prepared herb and spice blend.
  3. Warm the extra virgin olive oil in a large non-stick frying pan over medium-high heat. Once shimmering, carefully place the seasoned tilapia fillets in the pan, ensuring they do not overlap.
  4. Fry the tilapia fillets for about 3-4 minutes per side, or until they develop a golden-brown crust and are cooked through. The fish should flake effortlessly with a fork when properly cooked.
  5. Carefully transfer the cooked fillets to a serving dish. Serve immediately, accompanied by lemon wedges to squeeze over the fish.

Nutrition Information (per serving):

  • Calories: 225
  • Fat: 9g (Saturated Fat: 2g)
  • Protein: 33g
  • Carbohydrates: 2g (Fiber: 1g, Sugars: 0g)
  • Cholesterol: 80mg
  • Sodium: 95mg
  • Potassium: 470mg