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Pan-seared Tilapia Fish

Pan-seared tilapia fish fillet is one delicious entree that you can enjoy more than once. It’s crispy, flaky, tender, juicy, and full of flavor. It will soon be your go-to on those busy weeknights it’s easy to cook too!

A simple and delicious fish recipe

Tilapia is a white fish with a mild fishy flavor, quick to make, and delightfully flavorful when done right. It’s a perfect dish for a weeknight dinner and fancy enough to take to any potluck meal.

When it comes to dishes that are quick and easy to prepare, Pan-seared Tilapia Fish is definitely one of the best. It gives you the ability to create something delicious and impressive without the hassle of long, hard-to-follow steps.

Pan Searing

Pan searing tilapia fish is a cooking method where tilapia fillets are quickly fried in a hot pan to make them crusty, crispy, and flaky. You will enjoy this wholesomely delicious delicacy. Serve with Jollof rice, tomatoes, salads, or mashed potatoes for utmost enjoyment.

Ingredients for making Pan-seared Tilapia

Pan-Seared Tilapia Fish is a dish made with Tilapia fish fillets, flour, and seasonings. This cooking method allows the fish to turn out crispy while protecting the inner moisture from drying out.

Here are what you need:

  • Tilapia fillets
  • all-purpose flour
  • Olive oil
  • Cayenne pepper
  • Dried oregano
  • Smoked paprika
  • Black pepper
  • Lemon pepper
  • Salt

How to make Pan-seared Tilapia Fish

Step 1: Prepare the dredging by mixing the flour with the spices.

Step 2: Season the fish with salt and pepper and dredge in the seasoned flour. Don’t forget to dust out the excess flour. The flour is meant to slightly coat the fish otherwise the fish will taste too ”floury”.

Step 3: Cook till golden brown. Takes 3 to 4 minutes on each side. Serve and enjoy!

This Pan-Seared Tilapia Fish makes a satisfying, delicious meal. It is wonderful served with roasted vegetables, rice or couscous.

How long does it take to make Pan-seared Tilapia?

Pan-searing is a very quick cooking method, so this pan-seared Tilapia takes about 10 minutes to be done. The total time is around 20 minutes from start to finish.

Can you Pan-seared Frozen Tilapia?

Yes, you can. However, I will advise that you thaw the tilapia before cooking. The frozen tilapia has too much water, which dilutes the flavor of the fish when you are cooking it.

You can thaw it in the refrigerator or with cold water. After thawing, allow it to drain in the colander and pat it dry with a paper towel. Doing this will help you get a tasty and flavorful pan-seared Tilapia. 

How to know if Fish is done

The first way to know is to check the internal temperature of the fish using a thermometer. If your tilapia is fully cooked, the internal temperature will be 145 – 150°F. 

Another way is to stick a fork in the thickest part of your Tilapia fillets and twist a bit. It will be white, opaque, and flaky if the fish is done, and if it is not done, it will be translucent.

Preparation Tips

  • Allow your frozen tilapia to thaw in the refrigerator before you use it.
  • Use the thong to flip and handle the fish carefully to avoid breaking.
  • Avoid overcooking the fillets. You can know it is done through the internal temperature.
  • I try to dry off my tilapia with a paper towel so that it can sear thoroughly.
  • Cook your fish in batches to avoid overcrowding the pan and for easy flipping of the fish while cooking.

Storage Instruction

  • Freeze: First, arrange your fish on a platter and freeze until it is solid. Transfer the solid tilapia to an airtight container or Ziplock bag and store up to 90 days (3 months) in the freezer  
  • Refrigerate: you can put the fish in an airtight container and store it in the refrigerator for up to 4 days.
  • Reheat: Reheat your fish in the oven at 350°F until it is done.

What to serve with Pan-seared Tilapia?

You can pair Pan-seared Tilapia with the following:

More fish recipes for you.

pan seared tilapia fish

Pan-seared Tilapia Fish

Pan-seared Tilapia – Flaky, tender, wholesome, buttery, mild fish flavor, and delicious. You will enjoy this tasty recipe from tilapia fillets and other flavorful ingredients. It should be your go-to on those busy weeknights because it is easy and fast to make. Enjoy!’
5 from 1 vote
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Course: Main
Keyword: Fish
Prep Time: 10 minutes
Cook Time: 8 minutes
Servings: 6 Fillets
Calories: 213kcal

Ingredients

  • 6 tilapia fillets
  • 1/2 cup all-purpose flour
  • 4 tablespoons olive oil
  • ½ teaspoon cayenne pepper
  • ½ teaspoon dried oregano
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • ½ teaspoon black pepper or add to taste
  • ½ teaspoon salt or add to taste
  • Garnish with lemon slices and parsley if desired

Instructions

  • Remove excess moisture from the tilapia by patting it with a paper towel.
  • Place the flour onto a plate or shallow baking dish and mix with all the spices.
  • Season the fish with salt and pepper, then dredge each filet in the seasoned flour to lightly coat both sides of the fish. Shake off any excess flour from the filets.
  • Heat the olive oil in a cast iron over medium to high heat. Place the fillet in the pan and sear for 3-4 minutes on each side until golden brown.
  • Drizzle with a squeeze of lemon and garnish with parsley if desired. Enjoy!

Notes

  • Allow your frozen tilapia to thaw in the refrigerator before you use it.
  • Use the thong to flip and handle the fish carefully to avoid breaking.
  • Avoid overcooking the fillets. You can know it is done through the internal temperature.
  • I try to dry off my tilapia with a paper towel so that it can sear thoroughly.
  • Cook your fish in batches to avoid overcrowding the pan and for easy flipping of the fish while cooking.

Nutrition

Calories: 213kcal | Carbohydrates: 9g | Protein: 35g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 85mg | Sodium: 366mg | Potassium: 548mg | Fiber: 1g | Sugar: 1g | Vitamin A: 258IU | Vitamin C: 1mg | Calcium: 26mg | Iron: 2mg

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