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pan seared tilapia

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.
Prep Time 10 mins
Total Time 45 mins
Course dinner, lunch, Main Course
Cuisine American
Servings 3
Calories 837 kcal


  • bowl
  • whisk
  • Skillet
  • plate
  • tongs


  • 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


  • 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 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!