Pan-Seared Tilapia
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 659.1
- Total Fat: 39.5 g
- Cholesterol: 116.1 mg
- Sodium: 223.8 mg
- Total Carbs: 47.7 g
- Dietary Fiber: 1.7 g
- Protein: 29.3 g
View full nutritional breakdown of Pan-Seared Tilapia calories by ingredient
Introduction
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! 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!Number of Servings: 1
Ingredients
-
4 (4 ounce) fillets tilapia
salt and pepper to taste
1/2 cup all-purpose flour
1 tablespoon olive oil
2 tablespoons unsalted butter, melted
Directions
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.
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.
Serving Size: 4 fillets
Number of Servings: 1
Recipe submitted by SparkPeople user KIND2ME.
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.
Serving Size: 4 fillets
Number of Servings: 1
Recipe submitted by SparkPeople user KIND2ME.