Pan-Seared Tilapia Recipe

Name: Pan-Seared Tilapia
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Ingredients: 4 (4 ounce) tilapia fillets; salt and ground black pepper to taste; 0.5 cup all-purpose flour; 1 tablespoon olive oil; 2 tablespoons unsalted butter, melted; 1 tablespoon lemon juice, or to taste; 1 teaspoon chopped fresh flat-leaf parsley, or to taste; 0.5 teaspoon chopped fresh thyme, or to taste

Cook Time: 10 minutes

Yield: 4 servings

Ingredients

4 (4-ounce) tilapia fillets
Salt and ground black pepper to taste
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)
teaspoon chopped fresh thyme, or to taste (Optional)

Directions

Start by gathering all your ingredients.
Rinse the tilapia fillets under cold water and pat them dry with paper towels. Season both sides of each fillet with salt and pepper.
Place the flour in a shallow dish. Gently press each tilapia fillet into the flour to coat it evenly. Shake off any excess flour.
Heat olive oil in a large skillet over medium-high heat. Add the fillets to the pan, cooking them in batches if necessary. Cook for about 4 minutes per side or until the fish flakes easily with a fork.
In the final minute of cooking, brush the fillets with the melted butter.
Once cooked, remove the tilapia fillets from the skillet. Drizzle with lemon juice and garnish with chopped parsley and thyme if desired.

Nutrition Facts (per serving)

Nutrient	Amount	% Daily Value*
Calories	249	-
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.

Pan-Seared Tilapia Recipe

Recipe Author: AppleChef

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Servings: 4 fillets

Ingredients

4 (4 ounce) tilapia fillets
Salt and ground black pepper to taste
cup all-purpose flour
1 tablespoon olive oil
2 tablespoons unsalted butter, melted
1 tablespoon lemon juice (optional)
1 teaspoon chopped fresh flat-leaf parsley (optional)
teaspoon chopped fresh thyme (optional)

Instructions

Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
Place flour in a shallow dish. Gently press each fillet into the flour to coat and shake off any excess.
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.
Brush melted butter onto the tilapia fillets in the last minute before removing from the skillet. Drizzle fillets with lemon juice and garnish with parsley and thyme.

Origin and History

Tilapia, a freshwater fish native to Africa and the Middle East, has a long history of being a staple food in many cultures. Over time, tilapia has been farmed in various regions, becoming a widely accessible and affordable fish, popular in many cuisines around the world. The technique of pan-searing, which gives the fillets a crispy exterior while maintaining their moist interior, has its roots in classic European cooking, though it has been embraced in American kitchens for its simplicity and quick preparation time.

Regional Variations

While tilapia is a global fish, regional variations of the pan-searing method are often found. In Mediterranean countries, the fish may be seasoned with oregano, garlic, and olive oil, and sometimes served with a side of couscous or roasted vegetables. In Southeast Asia, it is common to serve pan-seared tilapia with a sweet and spicy chili sauce, accompanied by jasmine rice. In the southern United States, tilapia might be seasoned with Old Bay or Cajun seasoning for an added kick.

How It Differs from Similar Dishes

Pan-seared tilapia is often compared to other fish dishes, such as pan-seared salmon or catfish. However, tilapia is a much milder fish with a delicate texture, which makes it perfect for this simple cooking method. Unlike some heartier fish like salmon, tilapia does not have an oily texture, which gives it a lighter taste when seared. Additionally, pan-searing ensures that the fish cooks quickly, making it a great option for weeknight dinners. Unlike breaded or battered fish, which often requires deep frying, pan-seared tilapia maintains a lighter, healthier profile while still providing a satisfying crunch.

Where Its Typically Served

Pan-seared tilapia is a versatile dish that can be served in various settings. It is a popular choice in casual American restaurants, especially as part of a seafood platter or alongside fresh salads and roasted vegetables. In home cooking, it is often paired with sides such as rice, quinoa, or a vegetable stir-fry, making it a go-to option for quick, healthy dinners. Additionally, in coastal areas or places with access to fresh seafood, it is frequently featured on restaurant menus, served with lemon wedges and a light dipping sauce.

Fun Facts

Tilapia is one of the most farmed fish in the world due to its fast growth rate and ability to thrive in both fresh and saltwater.
The name "tilapia" is derived from the Greek word "tilapias," meaning "fish" or "fish of the Nile." It has been a significant part of the diet in ancient Egypt.
Tilapia is often regarded as a sustainable seafood choice because it can be farmed with minimal environmental impact when done responsibly.
While tilapia is mild in flavor, it easily takes on the characteristics of the seasonings and sauces it is paired with, making it a versatile ingredient in countless recipes.

Conclusion

Pan-seared tilapia is a simple yet delicious dish that showcases the mild flavors of tilapia, enhanced by a quick sear and a drizzle of butter and lemon. Whether enjoyed at home or served in a restaurant, it offers a healthy and satisfying seafood option. The beauty of this dish lies in its versatility, as it can be customized with a variety of spices and served with a range of sides to suit any palate. So, whether youre looking to impress guests or enjoy a quick family dinner, pan-seared tilapia is a dish worth adding to your culinary repertoire.

FAQ about Pan-Seared Tilapia Recipe

Leftover pan-seared tilapia should be stored in an airtight container in the refrigerator. It can stay fresh for up to 2-3 days. To reheat, it’s best to use a skillet over medium heat to prevent the fish from becoming dry.

Yes, you can freeze the cooked tilapia. Place it in a freezer-safe container or bag, and it will last for up to 2 months. To reheat, thaw it in the fridge overnight and gently warm it in a skillet.

Pan-seared tilapia pairs well with a variety of side dishes such as steamed vegetables, rice, mashed potatoes, or a fresh salad. You can also serve it with a side of sautéed greens like spinach or kale.

Yes, you can substitute tilapia with other mild white fish like cod, flounder, or sole. The cooking method and times may vary slightly depending on the thickness of the fillets, so keep an eye on the fish to ensure it doesn't overcook.

You can experiment with various seasonings, such as garlic powder, onion powder, paprika, Old Bay seasoning, or even a dash of cayenne pepper for heat. Feel free to adjust according to your taste preferences.

No, the butter is optional. If you prefer a lighter version, you can skip the butter and use olive oil throughout the cooking process. However, butter adds richness and flavor that many people enjoy.

Yes, a non-stick pan works well for pan-searing tilapia. It helps prevent the fish from sticking and makes cleanup easier. Just make sure to heat the pan well before adding the fish to achieve a nice sear.

If your tilapia fillets are frozen, it's best to thaw them in the refrigerator overnight. If you're short on time, you can also thaw them in a sealed plastic bag in cold water. Avoid cooking the fish while it’s still frozen, as it will cook unevenly.

Tilapia is cooked when it easily flakes with a fork and reaches an internal temperature of 145°F (63°C). If the fish still looks translucent or is difficult to flake, it needs a bit more time in the pan.

Yes, you can add a sauce to complement the tilapia. A garlic butter sauce, lemon-dill sauce, or even a light cream sauce would pair wonderfully with the crispy fillets. Just drizzle it over the fish just before serving.

Comments

Jillian Kuhlmann

10/06/2025 01:52:54 PM

So simple and good! You can add whatever seasoning you like to the flour. (I used blackened seafood seasoning) I made a garlic-butter, parsley and lime sauce to go on top. yum.

Susan

02/20/2010 02:55:59 PM

First of all, my fish looked like the picture which AMAZED me because although I'm not a beginner cook I tend to over batter fish. This was AMAZING. My fiance loved it! There are things I changed just to suit my tastes...(I am sure the original recipe would have been just as good.) I added onto the normal salt and pepper...Old Bay, garlic salt, more paprika, a little ground red pepper, onion powder and then I dusted it with flour. What helped me know that the pan was hot enough was something I learned from the Food Network. I just took a tiny pinch of flour and tossed it in the oil...if it started to cook or bubble...that's how you know it's ready for the fish. I did not use the extra unsalted butter. THIS WAS AWESOME! My fiance ate the whole thing before I could sit down! He said it was better than his mom's! :) He even told his mom about it! Thank you so much for this dish!

Roslyn Grace

02/08/2020 02:57:24 AM

WE LOVED IT! I cheated tho. I used Old Bay Seasoning sifted in the flour and melted my butter in the oil. I did use more oil because I made 3 very large pieces. We enjoyed our fish with rice and peas. Peas...you can use canned or frozen. At least 14 oz, 1 T Unsalted Butter, and 2 T Bacon Grease. Put everything in the pot, cover, and cook on low while you prepare everything else. No need to add salt because that's already in your bacon grease. **If using canned make sure you drain the peas and rinse well to remove any added salt. If you feel a need to add any water while cooking, by all means, do. Rice...2 C White Minute Rice, 2 C Unsalted or Low Sodium Chicken Broth, 3 T Unsalted Butter, 3/4 T Garlic Powder, 3/4 T Onion Powder, 1 T Italain Seasoning, 2 Shakes of Salt and Pepper to taste. Prepare your minute rice according to package directions. There you go. Our dinner was lovely, tasty, and very low on fat.

Beth H

03/31/2020 11:34:46 PM

For such a simple method, very good! I used a bit of Old Bay along with the salt and pepper, and added a bit of butter to the olive oil rather than adding it on top at the end. Cooked about 4 minutes per side (tilapia was 'almost' defrosted, but maybe not quite all the way) and it came out perfect.

Laura B.

03/07/2020 07:03:50 PM

Absolutely delicious and so easy!! This has become a weeknight favorite in our house. We add garlic powder, onion powder, paprika, and a bit of cayenne along with the salt and pepper, and baste the fish with lemon juice with the butter. We serve it with sauteed kale and it's perfect.

Tisha Cleveland

03/03/2021 12:29:43 AM

Amazing recipe. Added minced garlic to sear pan and added to the flavor. Will cook this again for sure.

Tina Sanders

08/19/2023 01:54:38 PM

This was sooo good. We went through 1 lb in no time. This time I’m making 2 lbs. light crust with a lot of flavor without all the grease. I mixed the butter and lemon juice together then brushed it on both sides. Which added perfect amount of lemon taste.

Mariam

05/20/2020 08:10:51 PM

Was nice and crispy. Tasted good but not amazing. I think adding flavours/spices would have tasted better. I followed recipe as written except that I added garlic to the frying oil after being done frying the fish and removing them, then poured the oil over the fish with a squeeze of lemon juice.

SereneApple5885

12/07/2023 12:23:35 PM

Great recipe, thank you for sharing. Slight change I made—I lightly rubbed butter on the filets after drying but before seasoning with lemon pepper, then dropped in the flour. Tasted fantastic!

David Douthett

03/04/2025 05:32:30 AM

Super easy and turned out really well. I might have overcooked it a little, but the family still enjoyed it. Like others, I added the butter to the oil in the pan and I added just a touch of Old Bay to seasoning the fillets. Served with steamed broccoli and mashed sweet potatoes.

Leslie Wentzell

09/01/2023 06:43:13 PM

Very good, but at medium high the fish cooked much faster - closer to 3 minutes per side. (Maybe because the tilapia I had was thin pieces.) I added a bit of Old Bay Seasoning with the salt and pepper.

Amy Bailey

08/09/2025 09:10:17 PM

A few flavor additions, that's it.

Kassidy

07/25/2025 02:30:48 AM

It was absolutely easy and delicious to make!! I didn’t have flour but it still came out really good!! Good dinner for 2 :)

J2muw66

03/06/2025 01:01:35 AM

A good base starter? But definitely needs add ins. Salt and pepper, be generous. I took suggestions to add seasoning to the flour and it still was bland, even with the drizzle of lemon at the end.

Alexander Campbell

01/24/2025 03:55:32 AM

Made it and I feel like a culinary king.

tperez

01/18/2025 03:05:49 AM

I did what many others recommended an added spices to the flower parentheses old B and lemon pepper). I also added Italian seasoning to the fish because I didn’t have any time or parsley. It came out good.

Kitty

12/31/2024 02:02:20 AM

Added some Old Bay and some lemon seasoning I had. I will definitely use this recipe again.

Virginia Wilson

12/25/2024 10:01:17 PM

This one’s staying in my saved folder forever.

CoralFlan7037

12/18/2024 09:14:53 PM

So easy!

YellowBoba3353

11/14/2024 09:25:32 PM

I noticed that several reviews said the fish was bland, so I made sure to add herbs and some crystalized lemon powder to the fish and the flour. The fillets turned out wonderful! Nicely browned, tender, flaky. Not dry at all. Definitely will put this in the repertoire!

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