Pan-Fried Tilapia
User Reviews
5
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Prep Time
10 mins
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Cook Time
15 mins
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Total Time
25 mins
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Servings
4 servings
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Calories
159 kcal
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Course
Main Course
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Cuisine
American
Pan-Fried Tilapia
Description
This recipe starts by seasoning thawed tilapia fillets with salt and pepper, then pan-frying them in olive oil over medium-high heat until golden on one side. After flipping, the fish cooks through and is transferred to a low-temperature oven to keep warm. The same skillet is used to sauté thinly sliced onions, minced garlic, and colorful bell peppers until softened.
Diced tomatoes, rinsed capers, and dried thyme are stirred into the vegetables and heated briefly to meld flavors. Lemon juice is added at the end to provide brightness and enhance the dish's freshness. The cooked tilapia is returned to the skillet and gently coated with the sauce before serving.
A mix of bell pepper colors adds visual appeal and sweetness. This dish yields four entree-sized servings and pairs well with simple sides to let the fish and its sauce stand out. Leftover tilapia can be refrigerated for up to four days.
Use either farm-raised or wild tilapia, with wild preferred if available.A combination of bell pepper colors adds sweetness and color, but single-color peppers work as well.This recipe serves four 6-ounce fillets as entrees.Store leftovers covered in the refrigerator for up to four days.
Ingredients
- 4 (6 ounce) tilapia thawed, fillets
- salt freshly ground
- black pepper freshly ground
- 1/4 cup olive oil or vegetable oil
- 1 onion halved and thinly sliced
- 4 cloves garlic minced
- 2 bell pepper any color, thinly sliced
- 1 (14 ounce) can diced tomatoes drained
- 1/4 cup capers drained and rinsed
- 1/4 teaspoon thyme dried
- 2 tablespoons lemon juice from 1 lemon
Instructions
- Preheat oven to 200 degrees. Pat fish dry with paper towels. Season on both sides with salt and pepper.
- Heat oil in a large skillet over medium-high heat until just smoking. Sauté fish in a single layer without moving until crispy and golden-brown on one side, 2 to 3 minutes.
- Flip each piece of tilapia and continue cooking until fish is 145 degrees. Transfer fish to oven to keep warm.
- To the same skillet, add onions and garlic and sauté 1 minute. Add peppers and sauté until softened, 1 to 2 minutes.
- Stir in tomatoes, capers, and thyme until heated through, about 1 to 2 minutes.
- Stir in lemon juice and add salt and pepper to taste. Return fish to pan and stir to coat with sauce.
Notes
- Use either farm-raised or wild tilapia, with wild preferred if available.
- A combination of bell pepper colors adds sweetness and color, but single-color peppers work as well.
- This recipe serves four 6-ounce fillets as entrees.
- Store leftovers covered in the refrigerator for up to four days.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 159 kcal
% Daily Value*
| Calories | 159kcal | 8% |
| Carbohydrates | 8g | 3% |
| Protein | 2g | 4% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 1mg | 0% |
| Sodium | 308mg | 13% |
| Potassium | 194mg | 4% |
| Fiber | 2g | 8% |
| Sugar | 4g | 8% |
| Vitamin A | 1882IU | 38% |
| Vitamin C | 82mg | 91% |
| Calcium | 22mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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