Easy Pan-Seared Tilapia Recipe

Ingredients

• 4 (4 ounce) tilapia fillets
• salt and ground black pepper to taste
• 0.5 cup all-purpose flour
• 1 tablespoon olive oil
• 2 tablespoons unsalted butter, melted
• 1 tablespoon lemon juice, or to taste
• 1 teaspoon chopped fresh flat-leaf parsley, or to taste
• 0.5 teaspoon chopped fresh thyme, or to taste

Instructions

1. Get all the necessary ingredients ready.
2. Rinse the tilapia fillets under cold water, then pat them dry with paper towels. Season each fillet generously on both sides with salt and freshly ground black pepper.
3. Put flour in a shallow dish. Gently press each tilapia fillet into the flour to ensure even coating, then shake off the extra flour.
4. Heat olive oil in a large skillet over medium-high heat. Place the tilapia fillets in the hot oil, ensuring not to overcrowd the pan (cook in batches if needed). Cook until the fish is opaque and flakes easily with a fork, about 4 minutes on each side.
5. During the last minute of cooking, brush the tilapia fillets with melted butter to add richness. Before serving, drizzle the fillets with fresh lemon juice and garnish with freshly chopped parsley and thyme for an extra burst of flavor.

Nutrition

• Calories: 249 kcal
• Fat Content: 11 g
• Fiber Content: 0 g
• Sodium Content: 51 mg
• Protein Content: 25 g
• Cholesterol Content: 56 mg
• Carbohydrate Content: 12 g
• Saturated Fat Content: 5 g
• Unsaturated Fat Content: 0 g