Pan Seared Tilapia

Prep Time: 10 minutes
Cook Time: 8 minutes


Serve With:

  • Season one side of fish with curry powder and lightly salt. Serve with bok choy and rice.
  • Season one side of fish with chili or chipotle powder before cooking. Break apart and serve in fish tacos.
  • Sprinkle one side of fish with dried dill. Serve with potatoes and green beans.



Sprinkle one side of fish seasoning, this will form a crust during cooking. See seasoning options below.


  • Heat sauté pan until hot
  • Coat the generously with oil (about 1 tbsp)
  • Place season side down in pan
  • Place crust side down in pan for one minute
  • Flip and cook for 1 minute on other side
    Recommended well done


  • Preheat oven 400°
  • Brush with oil, season with salt and pepper
  • Place on a baking sheet and roast for 6-8 minutes