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pan-seared-tilapia-recipe

Pan-Seared Tilapia Recipe

A simple and delicious pan-seared tilapia recipe that's perfect for a quick dinner.
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Preparation Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Main Course
Cuisine: American
Servings: 4 servings
Calories: 200 kcal

Ingredients 

Main Ingredients

  • 4 fillets Tilapia about 6 ounces each
  • 2 tablespoon Olive oil
  • 1 teaspoon Salt
  • ½ teaspoon Black pepper
  • 1 tablespoon Lemon juice freshly squeezed
  • 1 tablespoon Chopped parsley for garnish

Instructions 

  1. 1. Pat the tilapia fillets dry with paper towels. Season both sides with salt and black pepper.
  2. 2. Heat the olive oil in a skillet over medium-high heat.
  3. 3. Add the tilapia fillets to the skillet and cook for 3-4 minutes on each side, or until the fish is golden brown and flakes easily with a fork.
  4. 4. Remove the fillets from the skillet and drizzle with lemon juice. Garnish with chopped parsley.

Nutritional Value

Calories: 200kcal | Protein: 22g | Fat: 12g | Saturated Fat: 2g | Cholesterol: 50mg | Sodium: 300mg | Potassium: 450mg | Vitamin A: 100IU | Vitamin C: 10mg | Calcium: 20mg | Iron: 1mg

Keywords

Fish, Seafood, Tilapia
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