This pan-seared Tilapia recipe is the perfect example of a healthy yet delicious seafood recipe, where taste meets health. With this pan-cooked tilapia recipe, you can achieve a crispy perfect texture.
Whether you’re a seafood lover or a novice in the kitchen, this easy-to-follow healthy tilapia recipe will give you the best pan-seared tilapia.
Pan-fried Tilapia Recipe Ingredients:
- 4 tilapia fillets
- 1 egg
- 2 tablespoons olive oil
- 5-6 nos. garlic
- 6-7 mint leaves
- 2 green chilies
- Salt and pepper to taste
- 1/4 cup breadcrumbs
- Fresh coriander leaves for garnish
Pan-cooked Tilapia Instructions
- Season the Tilapia: Pat the tilapia fillets dry with paper towels and season both sides with salt and pepper. This simple yet effective seasoning will elevate the flavors of the fish. Chop some garlic, green chilies, and mint leaves to make a good marinade for tilapia.
- Allow the fillets to soak for 30 minutes. Once you are ready to fry, crack an egg into the marinating tilapia fillets and mix everything well.
- Set the breading plate with breadcrumbs mixed with salt & pepper. Coat each tilapia fillet on both sides with seasoned breadcrumbs.
- Heat the Pan: Heat a skillet on medium-high heat and brush some olive oil. You may add some butter to this as the combination of oil and butter will give the tilapia a golden, crispy exterior in addition to flavor.
- Panfry the Tilapia: Place the seasoned tilapia fillets in the hot skillet and cook for 3-4 minutes on each side or until the fish is golden brown and flakes easily. Be careful not to overcrowd the pan to ensure even cooking.
- Garnish and Serve: Transfer the fillets to a serving platter once the tilapia is beautifully pan-seared with golden color. Garnish with fresh parsley for a pop of color and added freshness.
Make-Ahead Ideas:
- Marinate the Tilapia fish fillets in Advance: Prepare the marinade for the tilapia ahead of time and let the fish marinate in the refrigerator for up to 24 hours. This allows for a better infusion of flavors.
- Freeze the pan-seared Tilapia for Later: Both grilled and pan-seared tilapia can be cooked and frozen for later enjoyment. Simply thaw them and reheat them in the oven or on the stovetop.
Serving Suggestions:
- Citrus Quinoa Salad: Grilled or pan-seared tilapia pairs very well with a refreshing citrus quinoa salad. Combine cooked quinoa with diced cucumber, cherry tomatoes, red onion, and a citrus vinaigrette.
- Roasted Vegetables: You can also serve the tilapia alongside a medley of roasted vegetables such as asparagus, cherry tomatoes, and bell peppers. The caramelized flavors will complement the fish perfectly.
- Mango Avocado Salsa: Top your grilled tilapia with a vibrant mango avocado salsa. Dice ripe mango and avocado, and mix with red onion, cilantro, lime juice, and a pinch of salt for a tropical twist.
More Tilapia Recipes:
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This pan-seared Tilapia recipe is the perfect example of a healthy yet delicious seafood recipe, where taste meets health. With this pan-cooked tilapia recipe, you can achieve a crispy perfect texture.
- 4 Tilapia fillets
- 1 Egg
- 2 tablespoons Olive oil
- 5-6 nos. Garlic
- 6-7 nos. Mint leaves
- 2 Green chilies
- Salt and pepper to taste
- 1/4 cup Breadcrumbs
- Fresh coriander leaves for garnish
-
Season the Tilapia: Pat the tilapia fillets dry with paper towels and season both sides with salt and pepper. This simple yet effective seasoning will elevate the flavors of the fish. Chop some garlic, green chilies, and mint leaves to make a good marinade for tilapia.
-
Allow the fillets to soak for 30 minutes. Once you are ready to fry, crack an egg into the marinating tilapia fillets and mix everything well.
-
Set the breading plate with breadcrumbs mixed with salt & pepper. Coat each tilapia fillet on both sides with seasoned breadcrumbs.
-
Heat the Pan: Heat a skillet on medium-high heat and brush some olive oil. You may add some butter to this as the combination of oil and butter will give the tilapia a golden, crispy exterior in addition to flavor.
-
Panfry the Tilapia: Place the seasoned tilapia fillets in the hot skillet and cook for 3-4 minutes on each side or until the fish is golden brown and flakes easily. Be careful not to overcrowd the pan to ensure even cooking.
-
Garnish and Serve: Transfer the fillets to a serving platter once the tilapia is beautifully pan-seared with golden color. Garnish with fresh parsley for a pop of color and added freshness.
FAQs:
- Can I use frozen tilapia for this recipe? While fresh tilapia is recommended for the best flavor and texture, you can use frozen tilapia. Make sure to thaw it completely before marinating.
- What is the best way to store leftover tilapia? Store any leftover tilapia in an airtight container in the refrigerator for up to 2 days. Reheat in the oven or on the stovetop for the best results.
- Can I use the same marinade for other types of fish? Absolutely! The versatile marinade works well with various fish, such as salmon, cod, or catfish. In fact in shrimp recipes as well.
- Is tilapia a healthy choice? Yes, tilapia is a lean source of protein and rich in essential nutrients. Grilling or pan-searing without heavy sauces enhances its health benefits.
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