Pan Fried Tilapia

For The Tilapia:

Since I make this pan fried tilapia with lemon butter sauce (below), I find that keeping the spices simple works best:

• Tilapia – Of course you’ll need the fish itself. I prefer fillets, but just the loins (the thicker part of the fillets) will work fine. You can also make this recipe with other white fish, such as cod, red snapper, flounder, haddock, or sea bass — the cook time can vary depending on the thickness.
• Olive Oil – For frying tilapia, so it doesn’t stick and gets that golden crust. I use this regular kind, but extra virgin olive oil or even avocado oil works great, too.
• Garlic Powder – If you’re feeling it, throw in a sprinkle of onion powder too.
• Sea Salt & Black Pepper – If you like a kick, add a little cayenne pepper as well.

If you want more flavor, try adding 1/3 teaspoon of paprika or dried herbs, or a couple teaspoons of lemon pepper seasoning.

For The Lemon Butter Sauce:

• Salted Butter – I love this grass-fed butter, but any salted butter will do. If you’re using unsalted butter, just add a pinch of salt to taste. Ghee works great for a dairy-sensitive option.
• Lemon Juice – For a bright, tangy flavor. Grab some extra lemons for garnish, too!
• Garlic Powder

1. Pat dry and season. Pat the fish dry with paper towels, and season both sides with the garlic powder, salt, and pepper.
2. Pan fry tilapia until golden. Heat the olive oil in a large skillet over medium-high heat. Add the tilapia in a single layer, and sear until the edges turn opaque. Flip and cook on the other side. Remove and cover with foil to keep warm.

3. Make the lemon butter sauce. In the same pan, melt the butter. Stir in the lemon juice and garlic powder. Continue heating until sauce turns dark yellow. Remove from heat immediately.
4. Bring it all together. Drizzle some sauce on each serving plate, add a pan fried tilapia fillet, then top with more sauce. I like to garnish with a lemon slice and a sprinkle of chopped parsley.

Storage & Reheating

• Store: Keep in airtight containers in the fridge for up to 3-4 days. I use leftover pan fried tilapia for fish tacos, or toss it into salads.
• Reheat: Bake leftovers at 350 degrees F, or fry in a skillet again. You can microwave it, but it will be drier.
• Freeze: Place the tilapia fillets on a parchment paper lined platter or baking sheet and freeze until solid. Once solid, transfer to a zip lock bag and freeze for up to 3 months.

Serving Ideas

Pan seared tilapia is a quick dish, so I recommend pairing it with equally quick sides! Try these:

• Veggies – When I want a classy dinner, I go with green beans almondine, baked ratatouille, or roasted asparagus. But for a quick weeknight meal, just saute veggies or roast veggies you’ve got on hand.
• Salads – I love the fresh mix of tomatoes, cucumbers, bell peppers, and onions in my Israeli salad to contrast the rich pan fried tilapia recipe. My Mediterranean salad works nicely, too.
• Starches – If you want something more hearty, roast some cubed potatoes or whip up my lighter cauliflower rice. For a “fish and chips” vibe, try my air fryer french fries.

Tools I Use For This Recipe

• Skillet – Any skillet will do, but I prefer to cook tilapia in this one because it’s completely nonstick, making flipping a breeze.
• Fish Spatula – This little tool makes flipping fish so much easier.
• Instant Read Thermometer – I love this one because it reads quickly and folds up for easy storage.