Pan-Seared Tilapia

Pan-seared tilapia is a quick and easy recipe that is ready in 10 minutes and made with a perfect combination of spices that will keep you hungry for more!

Why You'll Love It

This pan-seared tilapia packs a lot of flavor for the low effort used in making it. One serving contains a whopping 23g of protein which keeps you feeling full longer! It is also gluten-free, nut-free, and dairy-free. 

The main selling point for me when making this dish is just how fast it is to whip up from start to finish. To make it even faster, I like to premix the spices and store in a container so I can just grab and rub when I need it.

Equipment Used

It’s worth a mention that if you have a cast-iron pan, this is by far the best pan to sear the fish with.

Because most cast iron skillets are non-stick when seasoned properly, you don’t have to worry about the tilapia sticking to the pan. It is also easier to flip the fish with a spatula without breaking.

A cast-iron pot is great for searing because it retains heat better and stays hot throughout the cooking process. The food cooks evenly so there are no hot spots.

There are so many advantages of using a cast-iron pan for this recipe, but if you don’t have one, you can still use a regular pan/skillet. You’ll just have to take extra precautions so the tilapia does not burn or stick to the pan and break into pieces.

Ingredients Used

• Tilapia: I used about 6 store-bought filets. They come individually wrapped and are sold in a lot of grocery stores.
• Spices: After much testing, I settled on a blend of cayenne pepper, dried oregano, smoked paprika, lemon pepper, black pepper, and salt. This combination is just tasty and spicy enough without being overwhelming.
• Olive oil: I use a little olive oil to sear the fish.

How To Make Pan Seared Tilapia

Pan seared tilapia is so easy and quick to make. It serves 6 and each serving contains 0 carbs.

1. Start with patting the fish dry with a paper towel.
2. In a separate bowl mix the spices together. Rub both sides of the fish generously with the spices and set aside.
3. Place the cast iron pan on the stove so that it begins to pre-heat. When it gets hot, add the olive oil and spread it out with a brush.
4. When the oil is heated, add the fish to the pan. Depending on the size of your pan, you might be able to do it all in one go or sear half at a time.
5. After about 3-4 minutes, flip the fish gently with a spatula and let cook for the same time on the other side.
6. The tilapia fish will be perfectly seared and ready to eat!

What Can I Eat Pan-Seared Tilapia With?

My favorite side dish to go with this recipe is this spicy avocado salsa. The combination of flavors is just perfect and amazing!

Other great choices are:

Low Carb Spicy Coleslaw

Roasted Turmeric Cauliflower

Broccoli Salad with Bacon

Riced Cabbage

Tips and Variations

• Don't skip patting the fish with a paper towel before searing. You want to get as much moisture off the fish so that it crisps up nicely when seared.
• You can use this delectable fish seasoning or this creole seasoning for even more flavor.
• Make sure the oil is very hot to get a nice sear on the tilapia.

Related Recipes

Here are some other mouthwatering fish and seafood recipes for you to enjoy!

Fish Pepper Soup

Seafood Okra

Keto Shrimp Coconut Curry

Keto Fish Cakes

Baked Whole Catfish

Also, check out this great roundup collection of low carb and keto fish recipes!

📖 Recipe