Pan-Seared Tilapia Recipe

Recipesfull introduces to you: Seafood Recipes. (Pan-Seared Tilapia Recipe). This pan-seared tilapia dish is a delicious and easy way to prepare seafood! Great for a quick weeknight meal accompanied with fresh veggies. Try this healthy dish full of flavor and nutrition!

Brief

Prep 10 mins

Cook: 8 mins

Total: 18 mins

Servings: 4

Yield: 4 servings

Pan-Seared Tilapia Recipe

Ingredients

4 (4 ounce) fillets tilapia

salt and pepper to taste

½ cup all-purpose flour

1 tablespoon olive oil

2 tablespoons unsalted butter

melted

Savory Sea Scallops and Angel Hair Pasta

Dinner

Directions

Step 1

Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.

Step 2

Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.

Nutritional Information

Pan-Seared Tilapia Recipe

Servings Per Recipe:4

Calories: 249.3

% Daily Value *

Protein: 24.6g 49%

Carbohydrates: 11.9g 4%

Dietary Fiber: 0.4g 2%

Fat: 10.8g 17%

Saturated Fat: 4.5g 22%

Cholesterol: 56.3mg 19%

Vitamin A Iu: 277.8IU 6%

Niacin Equivalents: 5.8mg 45%

Vitamin B6: 0.4mg 26%

Vitamin C: 1.4mg 2%

Folate: 34mcg 9%

Calcium: 39mg 4%

Iron: 1mg 5%

Magnesium: 35.9mg 13%

Potassium: 473.9mg 13%

Sodium: 50.9mg 2%

Thiamin: 0.2mg 17%

Calories From Fat: 97.1

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.