Easy recipe for Pan-Seared Tilapia

Pan-seared Tilapia is a light and healthy dinner choice for all. It is a flaky white fish that pairs well with many different dishes. One of the best things to do with Tilapia is sear it in a pan with olive oil after dredging it in a mayo sauce and lightly coating with flour, you can get that recipe below.

Fish is extremely high in many healthy fats and oils including DHA, which promotes improved brain function. The omega-3 fatty acids found in fish oil have several benefits as well, such as proper digestion, organ function, and lower blood pressure.

pan seared tilapia

Health Benefits of Tilapia

In a 3.5 ounce filet, there is on average, 26 grams of protein, and only 128 calories in Tilapia. Even more good news is the great source of vitamins and minerals found in this fish including niacin, b-12, phosphorous, selenium, and potassium. Niacin breaks down carbs and other bad fats, b-12 gives you energy, phosphorous is in your bones and helps make protein for the growth of cells. Selenium assists in thyroid function and potassium repairs your muscles.

Among these benefits, there are many other positive and productive things this fish provides.

Ingredients

  • 4 tilapia filets (boneless)
  • 1 tsp sea salt
  • 1 tsp ground black pepper
  • 1 large egg
  • 2 Tbsp mayonnaise
  • 1 cup unbleached white flour
  • 4 Tbsp extra-virgin olive oil

Tilapia recipe

Directions:

  • In a bowl, whisk 1 large egg, 1 teaspoon of ground black pepper, 1 teaspoon of sea salt, and 2 Tablespoons of mayonnaise.  

Pan seared tilapia mix

  • Add in 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.)

Tilapia recipe

  • 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.

Tilapia pan seared

  • Sear each piece, flipping over so both sides of tilapia are a golden brown color. This will be quick.

Tilapia fish filet

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

pan seared tilapia

Make It Your Own

No matter your palette, seared Tilapia can fit your needs. Try different side dishes, such as rice, potatoes, or pasta. Or maybe just with a salad

 

Equipment I Used

pan seared tilapia

Pan Seared Tilapia

Course dinner, lunch, Main Course
Servings 3
Calories 837 kcal

Ingredients
  

  • 8 tilapia pieces boneless
  • 1 tsp sea salt
  • 1 tsp ground black pepper
  • 1 large egg
  • 2 Tbsp mayonnaise
  • 1 cup unbleached white flour
  • 4 Tbsp 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.
    Pan seared tilapia mix
  • Using clean hands, add in 8 pieces of tilapia, then mix carefully to cover each piece of tilapia with the egg mixture.
    Tilapia recipe
  • 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 fish filet
  • Tilapia will be moist and soft. It’s ready to enjoy!

Nutrition

Nutrition Facts
Pan Seared Tilapia
Amount Per Serving
Calories 837 Calories from Fat 315
% Daily Value*
Fat 35g54%
Saturated Fat 7g44%
Cholesterol 285mg95%
Sodium 1091mg47%
Potassium 1434mg41%
Carbohydrates 32g11%
Fiber 1g4%
Sugar 1g1%
Protein 97g194%
Vitamin A 79IU2%
Calcium 60mg6%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword dinner, fish, lunch, main course, mayo, mayonnaise, olive oil, Tilapia
Tried this recipe?Let us know in the comments how it was!
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