Pan-Seared Tilapia

This pan-seared tilapia dish is a delicious and easy way to prepare seafood! Great for a quick weeknight meal accompanied with fresh veggies. Try this healthy dish full of flavor and nutrition!

Step: 1

Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.

Step: 2

Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.

Per Serving: 249 calories; protein 24.6g; carbohydrates 11.9g; fat 10.8g; cholesterol 56.3mg; sodium 50.9mg.

Preparing your food in advance can be extremely enjoyable when you do it with your favorite music in the background , a relaxing beverage of choice or even a partner. It is helpful to write every step required to create the meal , which may include all of it from your kitchen cupboard and utensils to your processing menu . Make sure to checkdown the ingredients in order , so as not to forget one . A handwritten list is typically best.

Bought the right kitchen tools is just as one most required as having the right ingredients . This includes all of from pots, pans, bowls and utensils to those essential items that are easy to forget, such as parchment paper and foil. Items like crunch bottles for make sure to the perfect drizzle or decoration to your dish and long tweezers to range smaller and thinner foods are a must-have for all of home chef.