Pena Home Recipes

Pan Seared Tilapia

Name: Pan Seared Tilapia
Prep time: 15 min
Cook time: 4 min
Total time: 19 min
Yield: 4 servings
Ingredients: 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)

4 servings

porcje

15 minutes

czas aktywny

19 minutes

całkowity czas

Zacznij Gotować

Składniki

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)

Wskazówki

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.

Wartości Odżywcze

Wielkość Porcji

Kalorie

368 kcal

Tłuszcz Całkowity

25 g

Tłuszcz Nasycony

8 g

Tłuszcz Nienasycony

15 g

Tłuszcz Trans

0.3 g

Cholesterol

108 mg

Sód

157 mg

Węglowodany Całkowite

1 g

Błonnik Pokarmowy

0.2 g

Cukry Całkowite

0.2 g

Białko

34 g