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4.96
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24
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Pan-Seared Tilapia
Pan-seared tilapia – 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!
Prep Time
2
minutes
mins
Cook Time
8
minutes
mins
Total Time
10
minutes
mins
Course:
Main Course
Cuisine:
African
Servings:
6
Calories:
112
kcal
Author:
Tayo Oredola
Equipment
Cast iron pan
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.
Mix all spices together in a bowl.
Rub both sides of fish with spices.
Place cast-iron pan on high heat and add olive oil when heated.
When the oil gets hot, place the tilapia in pan and sear for 3-4 minutes on each side.
Serve and enjoy!
Notes
This recipe serves 6 and contains 0 carbs.
Nutrition
Calories:
112
kcal
|
Protein:
23
g
|
Fat:
2
g
|
Sodium:
49
mg
|
Potassium:
331
mg