Pan Seared Tilapia

pan seared tilapia

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

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

Equipment I Used

Pan Seared Tilapia

Course: dinner, lunch, Main Course
Keyword: dinner, fish, lunch, main course, mayo, mayonnaise, olive oil, Tilapia
Servings: 3
Calories: 837kcal

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.
  • Using clean hands, add in 8 pieces of tilapia, then mix carefully to cover each piece of tilapia with the egg mixture.
    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!

Nutrition

Calories: 837kcal | Carbohydrates: 32g | Protein: 97g | Fat: 35g | Saturated Fat: 7g | Cholesterol: 285mg | Sodium: 1091mg | Potassium: 1434mg | Fiber: 1g | Sugar: 1g | Vitamin A: 79IU | Calcium: 60mg | Iron: 5mg
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