Prep Time 5 minutes minutes
Cook Time 8 minutes minutes
Total Time 13 minutes minutes
Using paper towels, pat the fish completely dry, this will help with browning.
Drizzle the tilapia with 1 tablespoon of olive oil and seasoning with smoked paprika, garlic powder, salt and pepper on both sides. Use a brush or your hands to distribute the seasonings evenly.
Heat a non stick pan over medium high heat, heat oil – when it’s hot, and add the tilapia fillets. Work in batches if needed.
Sear for 3-4 minutes per side until the fish is opaque and cooked through. Use a fish spatula to carefully remove from pan as it’s a flaky fish and can easily break. Cover with foil to keep warm until you’re ready to serve.
- This recipe will work with tilapia fillets or tilapia loins.
- The exact amount of time it takes to cook tilapia fillets on the stove will depend on their thickness. Check for doneness by flaking with a fork, or using a thermometer to ensure that the tilapia has reached a temperature of 145°F/62°C.
- Make sure to use a nonstick pan, or your fish will surely stick!
- To Store: Keep leftovers in the fridge in an airtight container for 2-3 days. Reheat gently in a pan at low-medium heat.
Serving: 1fillet | Calories: 249kcal | Carbohydrates: 1g | Protein: 34g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 85mg | Sodium: 477mg | Potassium: 530mg | Fiber: 0.2g | Sugar: 0.05g | Vitamin A: 165IU | Vitamin C: 0.01mg | Calcium: 19mg | Iron: 1mg