Pan Seared Cajun Tilapia
Elevate your weeknight dinners with this quick and flavorful Pan Seared Cajun Tilapia recipe! Perfectly seasoned with a bold blend of Cajun spices, garlic powder, and smoky paprika, these tender tilapia fillets are pan-seared to golden perfection in just minutes. A squeeze of fresh lemon juice adds a zesty brightness that complements the rich, spicy crust, while an optional garnish of chopped parsley brings a touch of color and freshness. With a prep time of just 10 minutes, this easy and healthy seafood dish is ideal for busy evenings and pairs beautifully with sides like steamed rice, roasted vegetables, or a crisp green salad. Packed with flavor and ready in 20 minutes, this dish is sure to become a go-to favorite in your kitchen!
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 2 tablespoons Olive oil
- 2 tablespoons Cajun seasoning
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 piece Lemon
- 2 tablespoons Fresh parsley (optional, for garnish)
Instructions
Pat the tilapia fillets dry with a paper towel to remove excess moisture. This will help achieve a crispy exterior.
In a small bowl, mix together the Cajun seasoning, garlic powder, paprika, salt, and black pepper.
Rub the spice mixture evenly onto both sides of the tilapia fillets, pressing lightly so the seasoning adheres.
Heat a large skillet over medium heat and add the olive oil.
Once the oil is hot (but not smoking), carefully place the tilapia fillets into the skillet in a single layer. Cook in batches if necessary.
Sear the fillets for 3-4 minutes on the first side, then gently flip them using a spatula. Cook for an additional 3-4 minutes on the second side, or until the fish is opaque and flakes easily with a fork.
Remove the fillets from the skillet and transfer to a serving platter.
Cut the lemon into wedges and squeeze fresh lemon juice over the cooked tilapia to enhance flavor.
Garnish with chopped fresh parsley, if desired, for a burst of color and freshness. Serve immediately with your favorite sides like rice, vegetables, or a fresh salad.
Nutrition Facts
Calories |
177 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.8 g | 11% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 447 mg | 19% | |
| Total Carbohydrate | 5.5 g | 2% | |
| Dietary Fiber | 1.9 g | 7% | |
| Total Sugars | 0.9 g | ||
| Protein | 20.9 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 34 mg | 3% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 394 mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
