Pan Fried Tilapia
Delicious pan-fried tilapia fillets seasoned with garlic and served with a classic lemon butter sauce.
Equipment
- large skillet
Ingredients
Tilapia
- 4 6-oz Tilapia fillets
- ½ teaspoon Garlic powder
- 1 teaspoon Sea salt
- ¼ teaspoon Black pepper
- 2 tablespoon Olive oil
Lemon butter sauce
- ½ cup Salted butter
- 2 tablespoon Lemon juice (from 1 lemon)
- ½ teaspoon Garlic powder
Instructions
Preparation
- Pat the fish fillets completely dry with paper towels, which will ensure even browning. Season the fish on both sides with garlic powder, sea salt, and black pepper. Set aside.
- Heat the olive oil in a large skillet over medium-high heat for 2 minutes.
- Add the tilapia fillets in a single layer, working in batches if it doesn’t fit. Sear, without moving, for 3-4 minutes, until the edges of the fish are opaque. Flip and cook for 2-4 minutes, until cooked through.
- Remove the fish from the pan and cover tightly with foil to keep warm.
- Reduce heat to medium-low. In the same pan, make the lemon butter sauce for fish.
Nutrition
Serving: 1filletCalories: 350kcalCarbohydrates: 1gProtein: 34gFat: 23gSaturated Fat: 10gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gCholesterol: 90mgSodium: 600mgPotassium: 540mgVitamin A: 500IUVitamin C: 2mgCalcium: 50mgIron: 1mg
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