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Pan Seared Tilapia

This pan seared tilapia is a quick, easy fish dinner made with simple seasoning and cooked in a hot skillet until lightly golden and flaky. Serve it with lemon wedges for a fresh finish or add the optional lemon garlic butter if you want to dress it up a little.

Prep Time5

Cook Time10

Total Time15

Course: Dinner, Main Course

Servings:

Calories: 244kcal

Author: Davinah

Ingredients

1 lb Tilapia filets
½ tsp Natural Ancient Sea Salt
2 tsp lemon pepper seasoning salt-free
2 tbsp Olive Oil
1 Lemon cut into wedges, for serving

Optional Lemon Garlic Butter

2 tbsp Butter
4 cloves Garlic minced
1 Lemon You will use the juice (2 tbsp) and the zest (1 tsp)
1 tbsp Fresh chopped parsley optional

Instructions

Remove the tilapia from the refrigerator about 30 minutes before cooking so it is not completely cold.
Pat the tilapia fillets dry well on both sides.
Season both sides of the fish with the salt and lemon pepper seasoning.
Heat the olive oil in a large skillet or cast-iron skillet over medium-high heat.
Once the oil is hot, add the tilapia fillets to the pan. Cook for 2 to 3 minutes on the first side, until the fish releases easily from the pan.
Flip and cook for 2 to 3 minutes on the second side, until the fish is opaque and flakes easily with a fork.
Serve with lemon wedges.

Optional Lemon Garlic Butter

While the fish cooks, melt the butter in a small pan over medium heat.
Add the garlic and cook for about 30 seconds, just until fragrant.
Stir in the lemon juice and lemon zest, then cook for about 30 seconds more.
Spoon the lemon garlic butter over the cooked tilapia and finish with parsley, if using.

Notes

Pat the fish dry really well: This helps it sear instead of steam.
Use a salt-free lemon pepper if you can: It gives you better control over the seasoning.
Heat the skillet before adding the fish: A hot pan helps the fillets brown and release more easily.
Do not overcook it: Tilapia cooks quickly, so pull it as soon as it flakes.
No lemon pepper seasoning? Season the fish with ½ teaspoon sea salt and ½ teaspoon black pepper instead.

Nutrition