Pan Seared Tilapia

Healthy Tilapia Recipe: Pan Seared Tilapia

Sometimes roasted tilapia just doesn’t deliver the texture you’re craving. When that happens, grab your cast iron and get to searing with this healthy tilapia recipe. This healthy tilapia recipe is very quick and easy to make. Pan searing the fish helps seal in the flavors in this healthy tilapia recipe.
Prep: 2 min | Cook: 8 min | Serves 4 (4 ounces)| Level: Easy
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1 lb of tilapia filets (room temp)
¼ tsp of salt
½ tsp of black pepper
1 tbs of vegetable oil


  1. Heat a large cast iron pan to medium high heat.
  2. Season the tilapia with salt and pepper.
  3. Add the vegetable oil to the cast iron pan. Then place the tilapia into the pan.
  4. Cook the tilapia until the fish flakes easily with a fork, about 4 minutes per side.
Calories Fat (G) Sodium (MG)
Total 700 25.3 810
Amount Per Serving 175.1 6.3 202
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