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    Home » Main Dishes

    Feb 22, 2025

    Pan-Seared Tilapia

    Published on Feb 22, 2025. Updated on Feb 22, 2025. By Tayo. This post may contain affiliate links. See Disclosure. 31 Comments

    Jump to Recipe
    Pan seared tilapia pinterest-2

    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!

    image of pan seared tilapia on a plate

    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.
    ingredients used in making pan seared tilapia

    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!
    mixing ingredients for pan seared tilapia
    tilapia being seared in a cast iron pan

    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

    tilapia served with spicy avocado salsa

    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!

    pan seared tilapia on a plate ready to eat

    📖 Recipe

    Pan Seared Tilapia

    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!
    4.97 from 27 votes
    Print Pin SaveSaved!
    Course: Main Course
    Cuisine: African
    Diet: Gluten Free
    Prep Time: 2 minutes minutes
    Cook Time: 8 minutes minutes
    Total Time: 10 minutes minutes
    Servings: 6
    Calories: 112kcal
    Author: Tayo Oredola

    Equipment

    • Cast iron pan
    Prevent your screen from going dark

    Ingredients

    • 6 tilapia fillets
    • 2 tablespoon olive oil
    • ½ teaspoon cayenne pepper
    • ½ teaspoon dried oregano
    • 1 teaspoon smoked paprika
    • ½ teaspoon black pepper
    • 1 teaspoon lemon pepper
    • ½ teaspoon salt

    Instructions

    • Pat the tilapia with a paper towel to get rid of excess moisture.
      6 tilapia fillets
    • Mix all spices together in a bowl.
      ½ teaspoon cayenne pepper, ½ teaspoon dried oregano, 1 teaspoon smoked paprika, ½ teaspoon black pepper, 1 teaspoon lemon pepper, ½ teaspoon salt
    • Rub both sides of fish with spices.
    • Place cast-iron pan on high heat and add olive oil when heated.
      2 tablespoon olive oil
    • When the oil gets hot, place the tilapia in pan and sear for 3-4 minutes on each side.
    • Serve and enjoy!

    Notes

    • 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.

    Nutrition

    Calories: 112kcal | Protein: 23g | Fat: 2g | Sodium: 49mg | Potassium: 331mg
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    Reader Interactions

    Comments

    1. Sandy Sanders says

      August 04, 2024 at 6:57 pm

      5 stars
      Nice recipe.

      Reply
      • Tayo Oredola says

        August 29, 2024 at 12:59 pm

        Thank you, Sandy!

        Reply
    2. Carolyn says

      July 31, 2024 at 7:07 pm

      5 stars
      I've been trying to eat more fish, so I tried this recipe tonight. It was delicious and definitely a recipe I'll make often!

      Reply
      • Tayo Oredola says

        August 29, 2024 at 1:01 pm

        Happy to hear you enjoyed it, Carolyn!

        Reply
    3. Samantha says

      February 25, 2024 at 4:22 pm

      5 stars
      My family and I LOVE this recipe! It’s the most requested of favorites in my house.

      Reply
      • Tayo Oredola says

        May 13, 2024 at 10:07 pm

        That’s wonderful to hear, Samantha! So happy it’s a favorite in your house 😊

        Reply
    4. Liza Paizis says

      February 17, 2023 at 5:16 pm

      5 stars
      Unbelievably easy and delicious! The perfect blend of herbs and spices for any fish actually; I also use it on ahi tuna and it tastes phenomenal 🙂

      Reply
      • Tayo says

        February 24, 2023 at 7:32 pm

        Thanks Liza. The spices really go well with most fish dishes!

        Reply
    5. JB says

      January 05, 2023 at 10:05 pm

      5 stars
      Excellent and easy.

      Reply
      • Tayo says

        January 06, 2023 at 11:28 pm

        I'm glad you enjoyed my tilapia recipe!

        Reply
        • Cynthia Young says

          July 21, 2023 at 4:43 pm

          5 stars
          This is the best. My family loves it.

          Reply
          • Tayo says

            August 26, 2023 at 3:40 pm

            I'm so glad your family enjoyed it, Cynthia!

    6. Marnie says

      August 15, 2022 at 4:50 pm

      4 stars
      This is delicious..I’m not a big fan of spicy but this hit all the right notes. Thank you for sharing!

      Reply
      • Tayo says

        August 16, 2022 at 8:36 pm

        You're welcome, Marnie!

        Reply
    « Older Comments
    4.97 from 27 votes (12 ratings without comment)

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    tayo oredola

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