Looking for a quick and delicious dinner option that’s also good for you? Look no further than pan-seared tilapia! This mild-flavored fish is a great canvas for a wide range of flavors and seasonings. From bright and citrusy to rich and savory, we’ve got 20 flavorful tilapia recipes to try.
In this article, we’ll take you on a culinary journey around the world, exploring different cuisines and flavor profiles that will elevate your tilapia game. Whether you’re in the mood for something classic and comforting or adventurous and exotic, we’ve got you covered. So without further ado, let’s dive into our collection of 20 flavorful tilapia recipes pan seared to perfection.
Some standouts include Pan Seared Tilapia with Lemon Butter Sauce, Garlic Herb Pan Fried Tilapia, and Crispy Pan Seared Tilapia with Parmesan Crust. We’ll also be exploring some international flavors, like Spicy Cajun Pan Seared Tilapia and Coconut Curry Sauce. And for our more adventurous eaters, we’ve got recipes that combine unexpected flavors, like Mango Salsa and Avocado Cream.
So what are you waiting for? Let’s get cooking!
Pan Seared Tilapia with Lemon Butter Sauce
A bright and citrusy twist on a classic seafood dish, this pan-seared tilapia is cooked to perfection and served with a rich and tangy lemon butter sauce.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 2 lemons, juiced
– 2 tbsp unsalted butter, softened
– 2 cloves garlic, minced
– 1/4 cup white wine (optional)
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat a non-stick skillet or sauté pan over medium-high heat.
2. Season tilapia fillets with salt and pepper.
3. Add butter to the pan and let it melt.
4. Place tilapia in the pan and sear for 3-4 minutes on each side, or until cooked through.
5. Remove tilapia from the pan and set aside.
6. Reduce heat to medium and add lemon juice, garlic, and white wine (if using).
7. Simmer sauce for 2-3 minutes, stirring occasionally, until slightly thickened.
8. Serve tilapia with lemon butter sauce spooned over the top. Garnish with chopped parsley if desired.
Cooking Time: 12-15 minutes
Garlic Herb Pan Fried Tilapia
This recipe brings out the best of tilapia’s delicate flavor with a flavorful garlic herb crust, resulting in a crispy and savory dish that’s perfect for a quick weeknight dinner.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 1 tablespoon olive oil
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or cast-iron pan over medium-high heat.
2. In a small bowl, mix together minced garlic, chopped parsley, salt, and pepper.
3. Dredge tilapia fillets in the garlic herb mixture, pressing gently to adhere.
4. Add olive oil to the preheated pan and swirl to coat.
5. Place tilapia fillets in the pan and cook for 3-4 minutes per side, or until golden brown and cooked through.
6. Remove from heat and sprinkle with thyme.
7. Serve hot and enjoy!
Cooking Time: 12-15 minutes
Spicy Cajun Pan Seared Tilapia
Add a kick of flavor to your seafood with this spicy cajun pan seared tilapia recipe. With just the right amount of heat and a crispy crust, this dish is sure to please.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1 tsp Cajun seasoning
– 1 tsp paprika
– 1/2 tsp garlic powder
– 1/2 tsp onion powder
– 1/4 tsp cayenne pepper
– 2 tbsp olive oil
– 1 lemon, cut into wedges (optional)
Instructions:
1. Preheat a non-stick skillet or cast-iron pan over medium-high heat.
2. In a small bowl, mix together Cajun seasoning, paprika, garlic powder, onion powder, and cayenne pepper.
3. Sprinkle both sides of the tilapia fillets with the spice mixture.
4. Add 1 tbsp olive oil to the preheated pan and swirl to coat.
5. Place the tilapia fillets in the pan, skin side up (if they have skin).
6. Cook for 3-4 minutes or until the fish is cooked through and flakes easily with a fork.
7. Serve hot with lemon wedges on the side, if desired.
Cooking Time: 12-15 minutes
Pan Fried Tilapia with Mango Salsa
Experience the perfect blend of sweet and savory with this simple yet flavorful recipe that combines pan-seared tilapia with a vibrant mango salsa. A delightful twist on traditional fish dishes, this recipe is sure to impress your guests.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1 ripe mango, diced
– 1/2 red onion, finely chopped
– 1 jalapeño pepper, seeded and finely chopped
– 1 lime, juiced
– 2 cloves of garlic, minced
– Salt and pepper to taste
– Cooking oil or butter for pan-frying
Instructions:
1. Preheat a non-stick skillet over medium-high heat.
2. Season tilapia fillets with salt and pepper.
3. Pan-fry tilapia for 3-4 minutes per side, or until cooked through.
4. Meanwhile, combine mango, red onion, jalapeño, lime juice, and garlic in a bowl.
5. Serve pan-fried tilapia with the mango salsa spooned on top.
Cooking Time: 12-15 minutes
Crispy Pan Seared Tilapia with Parmesan Crust
Elevate your seafood game with this simple yet impressive recipe that yields a crispy exterior and tender interior. This dish is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1 cup panko breadcrumbs
– 2 tablespoons grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat a non-stick skillet or cast-iron pan over medium-high heat.
2. In a shallow dish, mix together panko breadcrumbs and Parmesan cheese.
3. Season the tilapia fillets with salt and pepper.
4. Dip each fillet in the breadcrumb mixture, pressing gently to adhere.
5. Add olive oil to the preheated pan and swirl to coat.
6. Pan-sear the tilapia for 2-3 minutes on each side, or until golden brown and cooked through.
7. Serve immediately, garnished with chopped parsley if desired.
Cooking Time: 8-10 minutes total
Pan Seared Tilapia with Garlic and Dill
This recipe brings together the tender flake of tilapia, the pungency of garlic, and the brightness of dill for a dish that’s both simple and impressive. Pan-searing adds a satisfying crunch to the fish, making it perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 2 cloves garlic, minced
– 1/4 cup fresh dill, chopped
– 2 tbsp olive oil
– Salt and pepper, to taste
– Lemon wedges, for serving (optional)
Instructions:
1. Preheat a non-stick skillet or cast-iron pan over medium-high heat.
2. Season the tilapia fillets with salt and pepper.
3. Add the olive oil to the preheated pan and swirl it around.
4. Place the tilapia fillets in the pan, skin side up (if they have skin).
5. Cook for 3-4 minutes or until the fish is golden brown and flakes easily with a fork.
6. Flip the tilapia over and cook for an additional 2-3 minutes or until cooked through.
7. Remove from heat and top each fillet with minced garlic and chopped dill.
8. Serve immediately, with lemon wedges on the side if desired.
Cooking Time: 8-12 minutes
Lemon Pepper Pan Fried Tilapia
Elevate your seafood game with this bright and citrusy take on pan-fried tilapia, infused with the warm flavors of lemon pepper. This quick and easy recipe is perfect for a weeknight dinner or a casual gathering.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 2 lemons, juiced
– 1 tsp lemon pepper seasoning
– 1/4 cup olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat a non-stick skillet or cast-iron pan over medium-high heat.
2. In a shallow dish, mix together lemon juice, lemon pepper seasoning, and salt.
3. Dip each tilapia fillet in the lemon mixture, coating both sides evenly.
4. Add olive oil to the preheated pan and swirl to coat. Place the coated tilapia fillets in the pan.
5. Cook for 3-4 minutes per side, or until the fish is cooked through and flakes easily with a fork.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 12-16 minutes
Pan Seared Tilapia with Tomato Basil Sauce
A flavorful and light seafood dish perfect for a weeknight dinner or special occasion. This recipe combines the delicate taste of tilapia with the bright, zesty flavors of tomato and basil.
Ingredients:
– 4 tilapia fillets (6 oz each)
– Salt and pepper
– 2 tbsp olive oil
– 1 cup cherry tomatoes, halved
– 1/4 cup fresh basil leaves, chopped
– 2 cloves garlic, minced
– 1 lemon, juiced
– 1 tsp dried oregano
Instructions:
1. Preheat oven to 400°F (200°C).
2. Season tilapia with salt and pepper.
3. Heat olive oil in a large skillet over medium-high heat. Add tilapia and cook for 3-4 minutes per side, or until cooked through. Transfer to the oven and bake for an additional 5-7 minutes.
4. In a separate pan, sauté cherry tomatoes, garlic, and basil in olive oil over medium heat until tender.
5. Stir in lemon juice and oregano. Simmer for 2-3 minutes.
6. Serve tilapia with tomato basil sauce spooned over the top.
Cooking Time: 15-20 minutes
Pan Fried Tilapia with Cilantro Lime Butter
Experience the bright flavors of Mexico with this simple yet impressive dish. Pan-fried tilapia is elevated to new heights by a tangy and herbaceous cilantro lime butter.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1/2 cup unsalted butter, softened
– 1/4 cup fresh cilantro leaves
– 2 limes, juiced
– Salt and pepper to taste
– Cooking oil for frying
Instructions:
1. Preheat a non-stick skillet or cast-iron pan over medium-high heat.
2. Season the tilapia fillets with salt and pepper.
3. Add a small amount of cooking oil to the pan and swirl to coat.
4. Pan-fry the tilapia for 3-4 minutes per side, or until cooked through.
5. Meanwhile, mix together the softened butter, cilantro leaves, and lime juice in a small bowl.
6. Serve the cooked tilapia with a pat of the cilantro lime butter on top.
Cooking Time: 8-10 minutes
Pan Seared Tilapia with Honey Mustard Glaze
This sweet and tangy glaze elevates the delicate flavor of tilapia, making it a perfect dinner option for any occasion. With just a few simple ingredients, you can create a dish that’s both impressive and easy to prepare.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 2 tbsp honey
– 1 tbsp Dijon mustard
– 1 tsp olive oil
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat a non-stick skillet or cast-iron pan over medium-high heat.
2. Season the tilapia fillets with salt and pepper.
3. Add the olive oil to the preheated pan and swirl it around to coat the bottom.
4. Place the tilapia fillets in the pan, skin side up (if they have skin).
5. Cook for 3-4 minutes or until the fish is cooked about halfway through.
6. In a small bowl, whisk together the honey and Dijon mustard.
7. Pour the glaze over the tilapia and cook for an additional 2-3 minutes or until the fish is cooked through.
8. Garnish with chopped parsley, if desired.
Cooking Time: 10-12 minutes total
Pan Fried Tilapia with Herb Crust
Pan Fried Tilapia with Herb Crust: A flavorful and aromatic dish that’s perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1/2 cup panko breadcrumbs
– 2 tbsp chopped fresh parsley
– 2 tbsp chopped fresh dill
– 1 tsp lemon zest
– 1/4 tsp garlic powder
– Salt and pepper to taste
– 2 tbsp olive oil
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a shallow dish, mix together panko breadcrumbs, parsley, dill, lemon zest, garlic powder, salt, and pepper.
3. Dip each tilapia fillet in the breadcrumb mixture, pressing gently to adhere.
4. Heat olive oil in an oven-safe skillet over medium-high heat. Add 2-3 fillets (depending on size) and pan-fry for 2-3 minutes per side, or until golden brown.
5. Transfer the skillet to the preheated oven and bake for an additional 8-10 minutes, or until cooked through.
6. Serve hot and enjoy!
Cooking Time: 15-18 minutes
Pan Seared Tilapia with White Wine Sauce
A classic seafood dish elevated by a rich and tangy white wine sauce, this recipe is perfect for a quick and impressive dinner.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 2 tbsp olive oil
– 1/4 cup white wine (dry)
– 2 tbsp butter
– 2 cloves garlic, minced
– 1 tsp lemon zest
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat a non-stick skillet or sauté pan over medium-high heat.
2. Season the tilapia fillets with salt and pepper.
3. Add the olive oil to the preheated pan and sear the tilapia for 2-3 minutes on each side, or until cooked through.
4. Remove the tilapia from the pan and set aside.
5. Reduce the heat to medium and add the butter to the pan. Once melted, add the garlic and cook for 1 minute.
6. Pour in the white wine and bring the sauce to a simmer. Let it cook for an additional 2-3 minutes or until slightly reduced.
7. Serve the tilapia with the white wine sauce spooned over the top. Garnish with chopped parsley if desired.
Cooking Time: 12-15 minutes
Pan Fried Tilapia with Avocado Cream
A delicious and creamy combination that’s perfect for a weeknight dinner or special occasion. Pan-fried tilapia is paired with a rich avocado cream sauce, making it a dish you’ll want to make again and again.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1 ripe avocado, mashed
– 2 tbsp unsalted butter
– 1/4 cup heavy cream
– 1 tsp lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat a non-stick skillet or cast-iron pan over medium-high heat.
2. Season the tilapia fillets with salt and pepper.
3. Add butter to the pan and let it melt. Place the tilapia in the pan, skin side up (if they have skin).
4. Cook for 3-4 minutes, then flip and cook for an additional 3-4 minutes or until cooked through.
5. In a separate bowl, mix together mashed avocado, heavy cream, and lemon juice.
6. Serve the tilapia with the avocado cream sauce spooned on top. Garnish with chopped parsley if desired.
Cooking Time: Approximately 12-15 minutes.
Pan Seared Tilapia with Balsamic Reduction
This recipe brings together the delicate flavor of tilapia and the tangy sweetness of balsamic glaze, creating a harmonious balance of flavors. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 2 tbsp olive oil
– 1/4 cup balsamic vinegar
– 2 tbsp honey
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat skillet over medium-high heat.
2. Season tilapia fillets with salt and pepper.
3. Add olive oil to the preheated skillet and sear tilapia for 3-4 minutes per side, or until cooked through.
4. While tilapia is cooking, combine balsamic vinegar and honey in a small saucepan.
5. Reduce heat to medium-low and simmer glaze for 5-7 minutes, or until thickened slightly.
6. Serve pan-seared tilapia with the balsamic reduction spooned over the top. Garnish with chopped parsley if desired.
Cooking Time: 12-15 minutes
Pan Fried Tilapia with Coconut Curry Sauce
Elevate your seafood game with this flavorful pan-fried tilapia dish smothered in a creamy coconut curry sauce. Perfect for a quick and delicious dinner.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1/2 cup coconut oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 can (14 oz) coconut milk
– 2 tablespoons curry powder
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat oven to 400°F.
2. Season tilapia fillets with salt and pepper.
3. Pan-fry tilapia in coconut oil until cooked through (about 4-5 minutes per side).
4. In a separate pan, sauté onion, garlic, and ginger until softened.
5. Stir in curry powder and cook for 1 minute.
6. Add coconut milk and simmer until sauce thickens (about 2-3 minutes).
7. Serve tilapia with coconut curry sauce spooned over the top. Garnish with fresh cilantro leaves.
Cooking Time: 12-15 minutes
Pan Seared Tilapia with Lemon Caper Sauce
This light and flavorful recipe elevates tilapia to a new level with a bright and tangy lemon caper sauce. Perfect for a quick weeknight dinner or a special occasion, this dish is sure to impress.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 2 lemons, juiced
– 1/4 cup white wine vinegar
– 1/4 cup capers, rinsed and drained
– 2 tbsp olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat skillet over medium-high heat.
2. Season tilapia with salt and pepper.
3. Add olive oil to the skillet and sear tilapia for 3-4 minutes on each side, or until cooked through.
4. Remove tilapia from the skillet and set aside.
5. Reduce heat to medium-low and add garlic to the skillet. Cook for 1 minute, until fragrant.
6. Add lemon juice, white wine vinegar, and capers to the skillet. Simmer for 2-3 minutes, or until sauce has thickened slightly.
7. Serve tilapia with lemon caper sauce spooned over the top.
Cooking Time: 15-20 minutes
Pan Fried Tilapia with Pineapple Salsa
Pan Fried Tilapia with Pineapple Salsa Recipe
This recipe combines the delicate flavor of tilapia with the sweetness of pineapple and a hint of spice, creating a dish that’s perfect for a quick weeknight dinner or a special occasion. Pan-frying the fish gives it a crispy exterior while keeping it moist and tender.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1/2 cup all-purpose flour
– 1 teaspoon paprika
– 1/2 teaspoon garlic powder
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons olive oil
– Pineapple Salsa ingredients (below)
Pineapple Salsa:
– 1 cup diced fresh pineapple
– 1/2 cup diced red bell pepper
– 1 jalapeño pepper, seeded and finely chopped
– 1 tablespoon lime juice
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or cast-iron pan over medium-high heat.
2. In a shallow dish, mix together flour, paprika, garlic powder, salt, and black pepper.
3. Dredge tilapia fillets in the flour mixture, shaking off excess.
4. Add olive oil to the preheated pan and cook tilapia for 3-4 minutes on each side, or until cooked through.
5. Serve with Pineapple Salsa.
Cooking time: 12-15 minutes.
Pan Seared Tilapia with Garlic Butter
Experience the flaky goodness of tilapia elevated by a rich garlic butter sauce. This simple and flavorful recipe is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 2 cloves garlic, minced
– 2 tbsp unsalted butter
– 1 lemon, cut into wedges
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat a large skillet or sauté pan over medium-high heat.
2. Season the tilapia fillets with salt and pepper.
3. Add 1 tbsp of butter to the pan and swirl it around to melt.
4. Place the tilapia fillets in the pan, skin side up (if they have skin).
5. Cook for 3-4 minutes or until the fish is cooked about halfway through.
6. Flip the fillets over and add the minced garlic to the pan.
7. Cook for an additional 2-3 minutes or until the tilapia is cooked through.
8. Remove from heat, squeeze a lemon wedge on top, and garnish with chopped parsley if desired.
Cooking Time: Approximately 10-12 minutes total cooking time.
Pan Fried Tilapia with Pesto Sauce
Pan Fried Tilapia with Pesto Sauce Recipe
This classic Italian-inspired dish combines the delicate flavor of tilapia with the vibrant taste of pesto sauce, making it a perfect choice for a quick and delicious dinner.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1/2 cup pesto sauce
– 2 tbsp olive oil
– 1 lemon, cut into wedges
– Salt and pepper to taste
Instructions:
1. Preheat skillet or sauté pan over medium-high heat.
2. Season tilapia fillets with salt and pepper.
3. Add 1 tsp of olive oil to the preheated pan and swirl to coat.
4. Place tilapia fillets in the pan and cook for 3-4 minutes per side, or until cooked through.
5. While tilapia is cooking, heat pesto sauce in a separate pan over low heat.
6. Serve tilapia with warmed pesto sauce spooned over the top.
7. Garnish with lemon wedges and serve immediately.
Cooking Time: 12-15 minutes
Pan Seared Tilapia with Brown Butter Sage
This recipe combines the delicate flavor of tilapia with the rich, nutty taste of brown butter and the earthy sweetness of sage. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 2 tablespoons unsalted butter
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh sage
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the tilapia fillets under cold water, pat dry with paper towels.
3. In a large skillet, melt 1 tablespoon of butter over medium-high heat.
4. Add garlic and cook for 30 seconds until fragrant.
5. Add the tilapia fillets and cook for 3-4 minutes per side or until cooked through.
6. Remove from heat and set aside.
7. In the same skillet, add remaining 1 tablespoon of butter.
8. Cook over medium heat until browned and nutty (about 2-3 minutes).
9. Stir in chopped sage and season with salt and pepper to taste.
10. Serve the pan-seared tilapia with brown butter sage sauce spooned on top.
Cooking Time: 12-15 minutes
Summary
Get ready to elevate your seafood game with these 20 mouthwatering tilapia recipes! From classic flavors like lemon butter and garlic herb to spicy Cajun and sweet mango salsa, there’s something for every taste bud. Pan-searing is the key to achieving that perfect crispy exterior and tender interior. Try pairing tilapia with a tangy white wine sauce or a rich coconut curry sauce. Whatever your preference, these recipes are sure to become new favorites in your kitchen. Dive in and discover the ultimate guide to cooking tilapia to perfection!
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