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A white plate with a cooked, seasoned pan seared tilapia fillet topped with three overlapping lemon slices, set on a light surface with part of a yellow cloth visible in the corner.
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Pan Seared Tilapia

Learn how to make perfect pan seared tilapia in just 15 minutes! This easy recipe creates golden brown, flaky fish with simple seasonings. Great for weeknight dinners!
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Dinner
Servings: 4
Author: Melissa Griffiths

Ingredients

  • 4 tilapia fillets
  • 1 tbsp olive oil
  • 1 tsp paprika
  • 1 tbsp lemon pepper seasoning

Instructions

  • Pat your tilapia filets dry with a paper towel and then coat them with the olive oil.
  • Sprinkle the paprika and lemon pepper seasoning over the fish and pat the spices into the fish.
  • Heat a pan or skillet over medium-high heat with a drizzle of extra olive oil. Give the pan a few minutes to heat up and then add your fish. Cook the fish for about 7 minutes per side, or until golden brown.
  • Serve and enjoy!

Notes

Recipe Variations & Sides:
  • If you have smoked paprika then I would recommend using that instead of regular paprika. It will add a subtle note of smokiness that really takes your fish to the next level. It will still taste great with regular paprika.
  • When it comes to serving your tilapia, you can’t go wrong with something simple like wild rice. The rich, nutty, earthy flavor of the wild rice pairs great with the tenderness of the seared fish. You can also serve your fish with a side of steamed or air fried veggies.
Cooking Tips:
  • We used fresh tilapia for this recipe. You can use frozen tilapia that has been completely thawed in the fridge.
  • This fish is great topped with a squeeze of fresh lemon juice and some freshly chopped parsley. 
  • This fish is best served fresh; however, if you have any leftovers you can keep them in the fridge for up to 3 days. Reheat your leftover fish in the microwave for about 30-45 seconds, or until warm.

Nutrition

Calories: 199kcal | Carbohydrates: 1g | Protein: 34g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 85mg | Sodium: 89mg | Potassium: 545mg | Fiber: 1g | Sugar: 0.1g | Vitamin A: 254IU | Vitamin C: 0.01mg | Calcium: 25mg | Iron: 1mg

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