Pan-Browned Tilapia

Pan-Browned Tilapia


I couldn’t get the fish brown, I was afraid of over-cooking it but it did not matter. It was so flaky and tender on the inside. I’m sure I’ll get better at cooking this dish because I know I will have it again. I have to say again when you have dinners like this one, you just can not miss all the bad stuff! I mean really! I can’t imagine choosing to have a bowl of mac and cheese over the dinner that I had tonight. I know I can’t possibly lose any weight this week!

Pan-Browned Tilapia
Author: 
Recipe type: Entree, Main Dish
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
Crispy on the outside, flaky, white and tender on the inside, this quick and easy fish has a lemony taste.
Ingredients
  • 4 (6-ounce) tilapia fillets
  • ½ teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper
  • ¼ cup chickpea or soy flour
  • 5 tablespoons of extra-virgin olive oil
  • ¼ cup fresh lemon juice
  • 3 tablespoons finely chopped parsley
  • lemon wedges for garnish
Instructions
  1. Pat the fish dry with paper towels and season both sides with the salt and pepper. Dredge the fish in the flour, shaking off any excess.
  2. Heat 3 tablespoons of extra-virgin olive oil in a large skillet or sauté pan over medium-high heat. Add the fillets in a single layer and cook, in batches if necessary, for about 2 minutes on each side, until brown on the outside and flaky but moist on the inside. Transfer to a platter and keep warm.
  3. Heat the remaining 2 tablespoons of extra-virgin olive oil in the pan over high heat. Add the lemon juice and parsley and cook for 30 seconds, scraping any browned bits off of the bottom of the pan. Pour the pan sauce over the fillets and serve. Garnish with lemon wedges.

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