Pan Seared Tilapia
- 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%