Pan Seared Tilapia with Lemon Butter Sauce

Name: Pan Seared Tilapia with Lemon Butter Sauce
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4 portions
Cuisine: Canadian
Ingredients: 4 fillets tilapia (about 150g each); 1 tsp salt; 1/2 tsp black pepper (freshly ground); 2 tbsp olive oil; 1/4 cup unsalted butter (cubed); 1 clove garlic (minced); 2 tbsp lemon juice (freshly squeezed); 1 tbsp capers (rinsed)

20 min 4 portions Easy

All Recipes

Delight in a quick and easy Pan Seared Tilapia with a zesty lemon butter sauce, perfect for a weekday dinner.

Prep

10 min

Cook

10 min

Total

20 min

Servings

Difficulty

Easy

Pan seared tilapia is a simple yet elegant dish that brings out the best in this mild-flavoured fish. With its delicate texture and ability to absorb flavours, tilapia is a favourite for quick weeknight dinners. In this recipe, the fish is paired with a luscious lemon butter sauce that adds brightness and a touch of indulgence. It's an ideal choice for those who appreciate a meal that's both healthy and satisfying without requiring hours in the kitchen.

Instructions

Prepare the Fish

Pat the tilapia fillets dry with paper towels. Season both sides with salt and pepper.

Pro tip: Drying the fish ensures a better sear.

Heat the Pan

In a large skillet, heat olive oil over medium-high heat until shimmering.

Pro tip: The oil should be hot but not smoking.

Sear the Fish

Place the fillets in the pan, skin side up. Cook for 3-4 minutes, until the underside is golden brown.

Pro tip: Do not move the fish until ready to flip.

Flip and Finish Cooking

Carefully flip the fillets and cook for another 2-3 minutes, until the fish flakes easily with a fork.

Pro tip: Lower the heat slightly if the pan begins to smoke.

Make the Sauce

In a small saucepan, melt the butter over low heat. Add the garlic and sauté for 1 minute, until fragrant.

Pro tip: Do not brown the garlic.

Finish the Sauce

Stir in the lemon juice and capers, and cook for another minute to combine the flavours.

Pro tip: Adjust seasoning with salt if necessary.

Serve

Drizzle the lemon butter sauce over the tilapia fillets before serving.

Pro tip: Garnish with fresh parsley for a pop of colour.

💡

Tips & Tricks

Ensure your pan is hot enough to create a beautiful sear.
Pat your fish dry to help it cook evenly.
Use fresh lemon juice for the best flavour.

Frequently Asked Questions

How do you make pan seared tilapia?

Pat the fillets dry, season them, and sear in a hot pan with olive oil. Finish with a lemon butter sauce.

How long to cook tilapia in a pan?

Cook tilapia for 3-4 minutes on the first side and 2-3 minutes on the second side.

What is a good sauce for tilapia?

A lemon butter sauce with garlic and capers complements tilapia well.

What is the nutritional value of pan seared tilapia?

Each serving has about 250 calories, 23g protein, 2g carbs, and 17g fat.

Can I use frozen tilapia?

Yes, just thaw it completely and pat dry before cooking for the best results.

Serving Suggestions

Serve your pan seared tilapia with a side of steamed vegetables or a light salad to balance the richness of the sauce. Pair it with a glass of crisp white wine, like Sauvignon Blanc, to complement the citrus notes of the dish. This dish can be made ahead by preparing the sauce in advance and reheating it gently before serving. Store any leftovers in an airtight container in the refrigerator for up to two days.

Nutrition per serving

250

Calories

23g

Protein

17g

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