Pan Seared Tilapia

• 份量: 4 servings
• 活動時間: 15 minutes
• 總時間: 19 minutes

食材

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)

步驟

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.

營養

• 卡路里: 368 kcal
• 總脂肪: 25 g
• 飽和脂肪: 8 g
• 不飽和脂肪: 15 g
• 反式脂肪: 0.3 g
• 膽固醇: 108 mg
• 鈉: 157 mg
• 總碳水化合物: 1 g
• 膳食纖維: 0.2 g
• 總糖: 0.2 g
• 蛋白質: 34 g