Pan Seared Tilapia

• 分量: 4 servings
• 調理時間: 15 minutes
• 総時間: 19 minutes

材料

3 tablespoons salted butter

1 tablespoons lemon juice

¼ teaspoon garlic powder

¼ teaspoon onion powder

1 ½ teaspoon Old Bay Seasoning

¼ teaspoon garlic powder

¼ teaspoon onion powder

¼ teaspoon paprika

4 tilapia fillets (4oz each)

4 tablespoons olive oil (divided)

freshly chopped parsley (chives, or lemon slices)

手順

Make Sauce

Make Lemon Butter Sauce: In a small saucepan, melt the butter over low heat. Add lemon juice, garlic powder, and onion powder and mix to combine. Set aside and keep warm.

Combine

In a small bowl, make the seasoning by combining Old Bay, garlic powder, onion powder, and paprika.

Press Seasoning

Thoroughly dry tilapia fillets with paper towels. Press seasoning evenly onto both sides of fillets.

Pan Fry

In a large pan or skillet, heat 2 TB oil until very hot/smoking. Add 2 tilapia fillets to the pan and cook for 2 minutes, without moving the fish. Carefully flip over and cook another 2 minutes. Repeat with remaining fish.

Serve

Pour warm lemon butter sauce over fish and garnish as desired. Serve immediately.

栄養

• カロリー: 368 kcal
• 脂肪総量: 25 g
• 飽和脂肪: 8 g
• 不飽和脂肪: 15 g
• トランス脂肪: 0.3 g
• コレステロール: 108 mg
• ナトリウム: 157 mg
• 炭水化物総量: 1 g
• 食物繊維: 0.2 g
• 糖質総量: 0.2 g
• タンパク質: 34 g