Pan seared Parmesan crusted tilapia is a super easy dinner to make. Ready in 15 minutes! This recipe couldn’t be simpler and makes a quick healthy meal in no time. Serve it with a green salad or your favorite vegetables.
My go-to recipe when I’m looking for something that I can have on the table in under 20 minutes. These tilapia fillets are coated in a flour-Parmesan cheese mixture, then seasoned with garlic powder, dried parsley, salt and pepper. If desired, top with a little butter before serving.
Variations for pan seared tilapia:
Spices: Add just a little smoked paprika, old bay seasoning or Italian seasoning to the flour
Gluten Free: Make it gluten free by using your favorite all-purpose gluten free flour.
- Prep The Fish: Use paper towels to pat the fish dry, this helps it to brown better. Coat both sides of the fish in the flour cheese mixture.
- Pre-Heat The Pan: Use a non-stick pan, and heat over medium heat with a couple tablespoons of olive oil.
- Pan Seared Tilapia: When the oil is hot, add the fillets to the pan. Try not to overcrowd the pan, if needed, cook the fish in batches. Season with garlic powder, parsley, salt and pepper. Sear for 3-4 minutes, flip and season the other side. Cook until the fish is opaque and cooked through (another 3-5 minutes).
Health Benefits of Tilapia
“Fish is one of the healthiest sources of protein, and tilapia is no exception. Tilapia is packed with vitamins and minerals like choline, niacin, vitamin B12, vitamin D, selenium, and phosphorus. It is also a good source of omega-3 fatty acids, which are healthy fats that your body needs to fun.” (source WebMD)
Try some of our other recipes:
Salmon with Dijon Mustard and Soy Sauce
Parmesan Crusted Tilapia
Equipment
- non-stick skillet
Ingredients
- 1/2 cup flour
- 1/3 cup Parmesean cheese
- 3/4 teaspoon garlic powder
- 1/2 teaspoon Italian seasoning
- salt and pepper to taste
- 2 tablespoons canola or vegetable oil for sautéing
Instructions
- On a large plate mix the flour, Parmesan cheese. Dip each fillet into the flour and turn to coat both sides. Continue with the remaining fillets.
- In a large, nonstick skillet over medium heat, heat the oil. Add the fillets. Season withgarlic powder, parsley flakes, salt and pepper. Cook until golden brown, about 3-4 minutes per side. The fish should flake easily with a fork. Repeat with any remaining fillets.
- Serve
