pan seared tilapia
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Pan Seared Tilapia

Servings: 3
Calories: 837kcal


  • 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


  • 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!


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%