Pan Seared Tilapia

pan seared tilapia

Ingredients

    • 8 tilapia pieces (boneless)

 

    • 1 teaspoon sea salt

 

    • 1 teaspoon ground black pepper

 

    • 1 large egg

 

    • 2 Tablespoons mayonnaise

 

    • 1 cup unbleached white flour

 

  • 4 Tablespoons extra-virgin olive oil

pan seared tilapia

Directions:

  • In a bowl, whisk 1 large egg, 1 teaspoon of ground black pepper, 1 teaspoon of sea salt, and 2 Tablespoons of mayonnaise.  Add in 8 pieces of tilapia, then mix carefully to cover each piece of tilapia with the egg mixture. (Using clean hands to mix the mixture and tilapia together works best.)

pan seared tilapia

  • If you have the time to have the tilapia marinated in the mixture, that would give it more flavor. However, if you are in a hurry not letting it stand for long will taste great too.
  • Heat up 4 Tablespoons olive oil in a pan.
  • On a flat plate add 1 cup of flour. Cover each piece of tilapia in flour before adding to the pan.
  • Sear each piece, flipping over so both sides of tilapia are a golden brown color. This will be quick.

seared tilapia

  • Tilapia will be moist and soft. It’s ready to enjoy!

pan seared tilapia

Pan Seared Tilapia

Servings: 3
Calories: 837kcal

Ingredients

  • 8 tilapia pieces boneless
  • 1 teaspoon sea salt
  • 1 teaspoon ground black pepper
  • 1 large egg
  • 2 Tablespoons mayonnaise
  • 1 cup unbleached white flour
  • 4 Tablespoons extra-virgin olive oil

Instructions

  • In a bowl, whisk 1 large egg, 1 teaspoon of ground black pepper, 1 teaspoon of sea salt, and 2 Tablespoons of mayonnaise. Add in 8 pieces of tilapia, then mix carefully to cover each piece of tilapia with the egg mixture. (Using clean hands to mix the mixture and tilapia together works best.)
  • If you have the time to have the tilapia marinated in the mixture, that would give it more flavor. However, if you are in a hurry not letting it stand for long will taste great too.
  • Heat up 4 Tablespoons olive oil in a pan.
  • On a flat plate add 1 cup of flour. Cover each piece of tilapia in flour before adding to the pan.
  • Sear each piece, flipping over so both sides of tilapia are a golden brown color. This will be quick.
  • Tilapia will be moist and soft. It’s ready to enjoy!

Nutrition

Calories: 837kcal | Carbohydrates: 32g | Protein: 97g | Fat: 35g | Saturated Fat: 6g | Cholesterol: 285mg | Sodium: 1092mg | Potassium: 1433mg | Fiber: 1g | Vitamin A: 1.6% | Calcium: 6% | Iron: 27.2%
Print Friendly, PDF & Email

Leave a Comment

Your email address will not be published.