Pan Seared Tilapia
Elevate your weeknight dinners with this quick and flavorful Pan Seared Tilapia recipe. Perfectly seasoned with a blend of paprika, garlic powder, salt, and pepper, these tilapia fillets are pan-seared to golden perfection in just minutes. A drizzle of fresh lemon juice enhances the delicate, flaky texture of the fish, while optional parsley and lemon wedges add a bright, eye-catching finish. Ready in just 20 minutes, this easy recipe is ideal for a healthy, protein-packed meal that the whole family will love. Pair with your favorite sides for a wholesome, restaurant-quality dish straight from your kitchen!
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Paprika
- 2 tablespoons Olive oil
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh parsley (optional, for garnish)
- 4 pieces Lemon wedges (optional, for serving)
Instructions
Pat tilapia fillets dry with paper towels to remove excess moisture. This helps achieve a good sear.
In a small bowl, mix together the salt, black pepper, garlic powder, and paprika.
Sprinkle the seasoning mixture evenly over both sides of the tilapia fillets.
Heat a large non-stick skillet over medium-high heat and add olive oil.
Once the oil is hot, carefully place the tilapia fillets in the skillet. Avoid overcrowding; cook in batches if necessary.
Cook the fillets for 3-4 minutes on the first side, without moving them, until the edges begin to turn golden brown.
Flip the fillets gently with a spatula and cook for another 2-3 minutes, or until the fish is opaque and flakes easily with a fork.
Remove the skillet from the heat and drizzle the fillets with lemon juice.
Garnish with freshly chopped parsley if desired, and serve with lemon wedges on the side.
Nutrition Facts
Calories |
184 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.8 g | 11% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 542 mg | 24% | |
| Total Carbohydrate | 8.8 g | 3% | |
| Dietary Fiber | 2.7 g | 9% | |
| Total Sugars | 2.5 g | ||
| Protein | 20.8 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 31 mg | 2% | |
| Iron | 1.0 mg | 6% | |
| Potassium | 456 mg | 10% | |
*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.
