Pan Seared Tilapia
Ingredients
- tilapia fillets (4 ounce)
- salt (0 )
- ground black pepper (0 )
- all-purpose flour (0.5 cup)
- olive oil (1 tablespoon)
- unsalted butter (2 tablespoons)
- lemon juice (1 tablespoon)
- chopped fresh flat-leaf parsley (1 teaspoon)
- chopped fresh thyme (0.5 teaspoon)
Instructions
- Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
- Place flour in a shallow dish. Gently press each fillet into the flour to coat and shake off any excess.
- Heat olive oil in a large skillet over medium-high heat. Cook tilapia fillets in the hot oil, in batches if necessary, until fish flakes easily with a fork, about 4 minutes per side.
- Brush melted butter onto the tilapia fillets in the last minute before removing from the skillet.
- Drizzle fillets with lemon juice and garnish with parsley and thyme.
Nutrition
(*Nutrition data is approximate and may vary depending on the brand and type of ingredients used.)
- kcal: 249
- fat: 11 g
- sats: 5 g
- carbs: 12 g
- fibre: 0 g
- protein: 25 g
- salt: 0 g