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Easy recipe for Pan-Seared Tilapia

Contents

  • Introduction
  • Step-by-Step
  • The Recipe
  • Equipment List
  • Nutrition
  • Reviews
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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.

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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.

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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.

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Directions for Easy Pan-Seared Tilapia

Steps

In a bowl, whisk 1 large egg, 1 teaspoon of ground black pepper, 1 teaspoon of sea salt, and 2 Tablespoons of mayonnaise.

0F28EAAB 9584 4642 8243 5B3840382DF8 scaled 1

Using clean hands, add in 8 pieces of tilapia, then mix carefully to cover each piece of tilapia with the egg mixture.

D3321E3F 5E2E 4A03 9429 5A35F3646C94 scaled 1

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.

1DFA4EF3 F086 4418 B842 0A447A5056E1 scaled 1

Tilapia will be moist and soft. It’s ready to enjoy!

IMG 1007 scaled 1 747x1000

Easy recipe for Pan-Seared Tilapia Yum

4 Servings
+—
304 Calories
Time to cook: 45 mins
0 Reviews
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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

1

In a bowl, whisk 1 large egg, 1 teaspoon of ground black pepper, 1 teaspoon of sea salt, and 2 Tablespoons of mayonnaise.

0F28EAAB 9584 4642 8243 5B3840382DF8 scaled 1

2

Using clean hands, add in 8 pieces of tilapia, then mix carefully to cover each piece of tilapia with the egg mixture.

D3321E3F 5E2E 4A03 9429 5A35F3646C94 scaled 1

3

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.

4

Heat up 4 Tablespoons olive oil in a pan.

5

On a flat plate add 1 cup of flour. Cover each piece of tilapia in flour before adding to the pan.

6

Sear each piece, flipping over so both sides of tilapia are a golden brown color. This will be quick.

1DFA4EF3 F086 4418 B842 0A447A5056E1 scaled 1

7

Tilapia will be moist and soft. It’s ready to enjoy!

IMG 1007 scaled 1 747x1000

Equipment Used

skillet equipment
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Whisk
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tongs equipment
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Nutrition Facts
Easy recipe for Pan-Seared Tilapia
Amount Per Serving
Calories 304 Calories from Fat 189
% Daily Value*
Fat 21g32%
Saturated Fat 3g19%
Trans Fat 1g
Polyunsaturated Fat 5g
Monounsaturated Fat 12g
Cholesterol 45mg15%
Sodium 643mg28%
Potassium 63mg2%
Carbohydrates 24g8%
Fiber 1g4%
Sugar 1g1%
Protein 5g10%
Vitamin A 67IU1%
Calcium 14mg1%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

About the Author

Marina Rizhkov

I’m Marina, a Mother, Culinary Nutrition Expert, and Blogger. I am so glad you took the time to stop by and treat yourself to some of my recipes. My goal is to give you the knowledge and courage to get out of your comfort cooking zone and cook from scratch! You’ll find a bunch of pictures, nutritional information, and step-by-step instructions to help you achieve tasty homemade meals.

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