Tilapia is a type of white fish that is popular for its mild flavor and versatility in cooking. When prepared through pan-searing, it can be a healthy and tasty addition to your diet. Here are some benefits of pan-seared tilapia:

  1. Low in Calories: Tilapia is low in calories, making it a great option for people who are watching their weight or trying to maintain a healthy diet.
  2. Rich in Protein: Tilapia is high in protein, which is essential for building and repairing muscles, tissues, and cells in the body.
  3. Rich in Omega-3 Fatty Acids: Tilapia contains omega-3 fatty acids, which are important for heart health and reducing inflammation in the body.
  4. Good Source of Vitamins and Minerals: Tilapia is a good source of vitamins and minerals such as vitamin B12, niacin, phosphorus, selenium, and potassium.
  5. Versatile: Tilapia is a versatile fish that can be seasoned and cooked in many different ways, making it an easy and delicious addition to any meal.

Overall, pan-seared tilapia is a healthy and flavorful choice that can provide you with a range of nutritional benefits.

Pan-Seared Tilapia

Prep Time 5 minutes
Cook Time 10 minutes
Servings 4
Calories 249 kcal


  • A non-stick pan A non-stick pan is ideal for cooking tilapia because it prevents the fish from sticking to the surface and helps ensure even cooking.
  • Tongs or a spatula You'll need tongs or a spatula to flip the tilapia once it's in the pan.
  • Oil You'll need a high-heat oil such as vegetable oil, canola oil, or grapeseed oil to coat the bottom of the pan and prevent the fish from sticking.
  • Seasonings You can season the tilapia with your choice of herbs and spices. Some popular options include salt, pepper, garlic powder, lemon juice, and paprika.
  • Tilapia fillets Finally, you'll need fresh or frozen tilapia fillets that have been thawed if necessary.


  • 4  (4 ounce) tilapia fillets
  • salt and ground black pepper to taste
  • ½ cup all-purpose flour
  • 1 tbsp  olive oil
  • 2 tbsp unsalted butter, melted
  • 1 tbsp lemon juice, or to taste (Optional)
  • 1 tbsp chopped fresh flat-leaf parsley, or to taste (Optional)
  • ½ tbsp chopped fresh thyme, or to taste (Optional)


  • Step 1
    Wash tilapia filets in chilly water and wipe off with paper towels. Season the two sides of each filet with salt and pepper.
  • Step 2
    Place flour in a shallow dish. Delicately press each filet into the flour to cover and shake off any overabundance.
  • Step 3
    Heat olive oil in a huge skillet over medium-high intensity. Cook tilapia filets in the hot oil, in groups if important, until fish drops effectively with a fork, around 4 minutes for each side.
  • Step 4
    Brush melted butter onto the tilapia fillets in the last minute before removing from the skillet.
  • Step 5
    Drizzle fillets with lemon juice and garnish with parsley and thyme.