Description
A quick and flavorful recipe for pan-seared tilapia fillets, seasoned with salt, pepper, and herbs, then cooked to a golden brown finish. Perfect for a delicious and nutritious weeknight meal.
Ingredients
– 4 (4 ounce) tilapia fillets
– Salt and ground black pepper to taste
– 1/2 cup all-purpose flour
– 1 tablespoon olive oil
– 2 tablespoons unsalted butter, melted
– 1 tablespoon lemon juice, or to taste (Optional)
– 1 teaspoon chopped fresh flat-leaf parsley, or to taste (Optional)
– 1/2 teaspoon chopped fresh thyme, or to taste (Optional)
Instructions
1. Season the tilapia fillets with salt and pepper, then dredge them in flour.
2. Heat olive oil in a skillet over medium-high heat and cook the fillets for 2-3 minutes per side until golden brown.
3. Drizzle melted butter over the cooked fillets and finish with a squeeze of lemon juice and sprinkle of herbs.
4. Serve hot and enjoy!
Notes
– For a healthier option, use whole wheat flour instead of all-purpose.
– Add a splash of white wine to the skillet for extra flavor before adding the butter.
Nutrition
- Serving Size: 1 fillet
- Calories: 250
- Sugar: 0g
- Sodium: 150mg
- Fat: 12g
- Saturated Fat: 5g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 1g
- Protein: 25g
- Cholesterol: 85mg