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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!'
Course Main
Keyword Fish
Prep Time 10 minutes
Cook Time 8 minutes
Servings 6 Fillets
Calories 213kcal


  • 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


  • 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!


  • 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.


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