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. One of the best things to do with Tilapia is sear it in a pan with olive oil after dredging it in a mayo sauce and lightly coating with flour, you can get that recipe below.
Fish is extremely high in many healthy fats and oils including DHA, which promotes improved brain function. The omega-3 fatty acids found in fish oil have several benefits as well, such as proper digestion, organ function, and lower blood pressure.
Health Benefits of Tilapia
In a 3.5 ounce filet, there is on average, 26 grams of protein, and only 128 calories in Tilapia. Even more good news is the great source of vitamins and minerals found in this fish including niacin, b-12, phosphorous, selenium, and potassium. Niacin breaks down carbs and other bad fats, b-12 gives you energy, phosphorous is in your bones and helps make protein for the growth of cells. Selenium assists in thyroid function and potassium repairs your muscles.
Among these benefits, there are many other positive and productive things this fish provides.
How to Pan Sear Tilapia Fish:
- In a bowl, whisk 1 large egg, 1 teaspoon of ground black pepper, 1 teaspoon of sea salt, and 2 Tablespoons of mayonnaise.
- Add in tilapia, then mix carefully to cover each piece of tilapia with the egg mixture. (Using clean hands to mix the mixture and tilapia together works best.)
- 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!
Make It Your Own
No matter your palette, seared Tilapia can fit your needs. Try different side dishes, such as rice, potatoes, or pasta. Or maybe just with a salad.
Steps
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!
Easy recipe for Pan-Seared Tilapia
Ingredients
- 8 tilapia pieces 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 Facts
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