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RECIPE
5 INGREDIENTS4 STEPS20MIN

Easy Pan-Seared Tilapia

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This no-fail Pan-Seared Tilapia is ready in no time!
20MIN
Total Time

Cooking with Tovia

Learn to cook with Chef Tovia Gartenberg! You’ll find an assortment of recipes such as how to make Southern Fried Chicken to Gluten-Free Macaroni and Cheese!
GO TO BLOG

Ingredients

US / METRIC
Servings:
4
Serves 4
4
Tilapia Fillets
2 Tbsp
Vegetable Oil

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Nutrition Per Serving

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CALORIES
363
FAT
20.2 g
PROTEIN
32.5 g
CARBS
12.6 g

Cooking Instructions

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Step 1
Into a mixing bowl, add the All-Purpose Flour (1/2 cup) and Ground Black Pepper (1/2 teaspoon). Mix to combine.
Step 2
Coat the Tilapia Fillet (4) in the flour-pepper mix.
Step 3
Into a skillet over medium heat, add half the Salted Butter (2 tablespoon) and half the Vegetable Oil (1 tablespoon). Once warm and bubbling, add the first two fillets flat side down. Cook for 4 minutes on each side.
Step 4
Repeat with the remaining Salted Butter (2 tablespoon) and Vegetable Oil (1 tablespoon), and the other fillets. Serve with your favorite veggie sides for an easy weeknight meal!

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Nutrition Per Serving
Calories
363
% Daily Value*
Fat
20.2 g
26%
Saturated Fat
13.0 g
65%
Trans Fat
0.5 g
--
Cholesterol
114.3 mg
38%
Carbohydrates
12.6 g
5%
Fiber
0.5 g
2%
Sugars
0.0 g
--
Protein
32.5 g
65%
Sodium
150.3 mg
7%
Vitamin D
--
--
Calcium
6.8 mg
1%
Iron
0.7 mg
4%
Potassium
22.6 mg
0%
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