Home > Recipes > American > Easy recipe for Pan-Seared Tilapia
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Easy recipe for Pan-Seared Tilapia

Pan-seared Tilapia is a light and healthy dinner choice for all. It is a flaky white fish that pairs well with many different dishes.
pan-seared-tilapia-on-a-white-plate-with-a-fork

Here are more delicious recipes to add to your meal plan with this tilapia:

An easy recipe of Fish Tacos with an Easy Spicy Dipping Sauce is perfect to enjoy for any fish lover!

A bowl of Simple One Pot Chunky Fish and Vegetable Chowder makes an easy weeknight meal to enjoy with the family.

pan-seared-tilapia-on-a-white-plate-with-a-fork
pan-seared-tilapia-on-a-white-plate-with-a-fork

Easy recipe for Pan-Seared Tilapia

Pan-seared Tilapia is a light and healthy dinner choice for all. It is a flaky white fish that pairs well with many different dishes.
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Course: Dinner, Lunch, Main Course
Cuisine: American, Seafood
Allergy: Dairy Free, Gluten Free, Nut Free
Total Time: 45 minutes
Servings: 4
Calories: 304kcal

Equipment

Ingredients

  • 8 pieces tilapia, boneless
  • 1 tsp sea salt
  • 1 tsp ground black pepper
  • 1 large egg
  • 2 Tbsp mayonnaise
  • 1 cup unbleached white flour
  • 4 Tbsp extra virgin olive oil

Instructions

  • In a bowl, whisk 1 large egg, 1 teaspoon of ground black pepper, 1 teaspoon of sea salt, and 2 Tablespoons of mayonnaise.
  • Using clean hands, add in 8 pieces of tilapia, then mix carefully to cover each piece of tilapia with the egg mixture.
  • If you have the time to have the tilapia marinated in the mixture, that would give it more flavor. However, if you are in a hurry not letting it stand for long will taste great too.
  • Heat up 4 Tablespoons olive oil in a pan.
  • On a flat plate add 1 cup of flour. Cover each piece of tilapia in flour before adding to the pan.
  • Sear each piece, flipping over so both sides of tilapia are a golden brown color. This will be quick.
  • Tilapia will be moist and soft. It’s ready to enjoy!

Nutrition

Calories: 304kcal | Carbohydrates: 24g | Protein: 5g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 12g | Trans Fat: 1g | Cholesterol: 45mg | Sodium: 643mg | Potassium: 63mg | Fiber: 1g | Sugar: 1g | Vitamin A: 67IU | Calcium: 14mg | Iron: 2mg

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