Tilapia Recipe {Pan-Seared Tilapia Delight}

Tilapia Recipe {Pan-Seared Tilapia Delight}
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Tilapia Recipe
Quick and easy pan-seared tilapia fillets coated in a crispy flour crust, infused with buttery richness, and finished with a refreshing lemony tang.

Hey there, I’m Austin from Beyond The Bayou Blog where I love sharing my culinary adventures with you. Today, I whipped up a simple yet delicious Tilapia dish that’s perfect for a quick and satisfying meal.

As I was preparing this recipe, memories of fishing trips with my family flooded back. There’s something special about catching your own fish and bringing it home to cook. It’s a tradition that’s been passed down through generations in my family. Serving this with Cajun Rice and Green Beans And Potatoes has become a part of staple over time.

This tilapia recipe is all about simplicity and flavor. With just a few ingredients and a little bit of love, you can create a dish that’s light, flaky, and bursting with freshness. Whether you’re a seasoned cook or just starting out, this recipe is sure to become a favorite in your kitchen.

So, let’s dive in and enjoy this tasty tilapia together. Here’s to good food, cherished memories, and moments shared around the table.

Why This Recipe Is a Must-Try?

  • Healthy: This baked tilapia recipe is packed with nutritious ingredients, making it a wholesome and healthy choice.
  • Versatile: Feel free to include seasonal veggies or whatever you have available for added flavor and variety.
  • Limited Dishes: Simplify your cooking routine by preparing this tilapia recipe on just one sheet pan, reducing cleanup time and effort.

Overview: How To Make Tilapia?

Overview_ How To Make Tilapia

Today, I’m sharing a simple yet flavorful recipe for pan-seared tilapia fillets. To start, I rinse the tilapia fillets and season them with salt and pepper for a burst of flavor. Then, I coat them in a light dusting of all-purpose flour, giving them a crispy texture when cooked.

In a hot skillet with olive oil, I cook the tilapia fillets until they flake easily with a fork, about 4 minutes per side. Just before they’re done, I brush them with melted butter for an extra layer of richness.

For a zesty finish, I drizzle them with fresh lemon juice and sprinkle with chopped parsley and thyme. These optional garnishes add a pop of color and herbaceous freshness to the dish.

This recipe is perfect for a quick weeknight dinner or a special occasion meal. It’s easy to make and pairs wonderfully with a side of steamed veggies or a light salad. Enjoy this delicious and healthy dish straight from my kitchen to yours!

Tilapia Recipe {Pan-Seared Tilapia Delight}

Tilapia Recipe

Quick and easy pan-seared tilapia fillets coated in a crispy flour crust, infused with buttery richness, and finished with a refreshing lemony tang.
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Course: Main Course
Cuisine: American
Prep Time: 10 minutes
Cook Time: 8 minutes
Total Time: 18 minutes
Calories: 250kcal
Author: Austin Carter
Servings: 4

Equipment

  • Shallow Dish
  • Large Skillet

Ingredients

  • 4 4 ounce tilapia fillets
  • salt and ground black pepper to taste
  • ½ 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)
  • ½ teaspoon chopped fresh thyme or to taste (Optional)

Instructions

  • Rinse and pat dry tilapia fillets, then season with salt and pepper.
  • Coat fillets in flour, shaking off excess.
  • Heat olive oil in a skillet and cook fillets until flaky, about 4 minutes per side.
  • Brush with melted butter in the last minute.
  • Drizzle with lemon juice and garnish with parsley and thyme.

Nutrition

Calories: 250kcal | Carbohydrates: 12g | Protein: 25g | Fat: 11g | Saturated Fat: 5g | Cholesterol: 55mg | Sodium: 51mg | Potassium: 475mg | Vitamin C: 1mg | Calcium: 39mg | Iron: 1mg
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Tips that Are Bliss!

  1. Freshness Matters: Opt for fresh tilapia fillets for the best flavor and texture. Look for fillets that are firm, moist, and have a mild smell of the sea.
  2. Proper Seasoning: Season the fillets generously with salt and pepper, ensuring each bite is flavorful. Don’t be shy with the seasoning, as it enhances the taste of the fish.
  3. Flour Coating Technique: When coating the fillets with flour, pat them gently to remove excess flour. This ensures a light and crispy coating without overwhelming the fish.
  4. Optimal Cooking Temperature: Heat the olive oil in the skillet until it’s hot but not smoking before adding the fillets. This helps achieve a golden-brown crust without overcooking the fish.
  5. Butter Basting: Brushing the fillets with melted butter in the last minute of cooking adds richness and enhances the flavor. Be careful not to overdo it, as too much butter can make the dish greasy.
  6. Fresh Herb Garnish: Fresh herbs like parsley and thyme add a pop of color and freshness to the dish. Chop them finely and sprinkle over the fillets just before serving for a visually appealing presentation.

By following these expert tips, you’ll create a delicious and well-balanced tilapia dish that’s sure to impress!

What to Serve with Tilapia?

What to Serve with Tilapia

Storing Tilapia for Later!

  • Refrigerating: After cooling, store leftover fillets in an airtight container in the refrigerator. They will stay fresh for up to 3 days.
  • Freezing: For freezing, arrange leftover fillets in a single layer on a baking sheet. Freeze until solid, then transfer to freezer bags, removing air before sealing. They will keep for up to 3 weeks in the freezer.
  • Reheating: Thaw frozen fillets first. Then, preheat the oven to 350°F and let the fillets come to room temperature. Place them in a baking dish, cover with foil, and bake for 8-10 minutes until heated through. Note that reheating may slightly alter the texture of the fish.

Is Tilapia a Healthy Fish to Eat?

Like other fish and seafood, tilapia is a healthy, low-calorie protein option packed with essential nutrients. It provides ample amounts of protein, omega-3 fatty acids, potassium, vitamin B12, niacin, and vitamin B6.

Is Fresh or Frozen Tilapia Best?

Freshness Tip: For the best quality, choose fish that has been recently caught, cleaned, and made available for sale within 48 hours. This ensures optimal freshness.

Frozen Option: If fresh fish isn’t available, don’t worry. Frozen fish is often processed and frozen shortly after being caught, maintaining its quality. So, fish from the freezer case is usually just as good, if not better, than fish at the counter.


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