Jump to Recipe#pan-seared-tilapia
Fish is among the healthiest foods available. They are loaded with nutrients and protein, and provide omega-3 fatty acids which promote brain health and are linked with reduced risk of diseases such as heart attack, stroke and cognitive decline. Fish also provide vitamin D, which many people in the northern part of the US are lacking. I work as a Physician Assistant in Michigan, and when I check Vitamin D levels on patients, I would estimate that about 70% of patients are low on Vitamin D. Vitamin D helps to strengthen bones and prevent osteoporosis, helps with immune health, helps to lower blood pressure and reduce risk of heart disease, among other benefits, and people with low vitamin D levels are more likely to have depression.
When I was first married, fish was intimidating to me to cook. We would batter and deep fry it when we were camping in Canada, but that was the only way I’d prepared it initially, which offsets some of the health benefits, (although it’s delicious). Fast forward a few years, and I have 4 kids who need to eat dinner also, and although I don’t cater to them, I don’t want them to hate what they’re eating. I’d picked up some frozen tilapia filets that were on sale, but wasn’t sure how to prepare them. I decided to try pan-searing them one night. As they were defrosting, my 7 year old asked what was for dinner, and I told him fish. He made a face and said he didn’t like fish, to which I told him he would be trying it anyway.
When the fish was defrosted, I seasoned heavily with garlic and paprika, and also used some black pepper and dried basil. (I prefer to hold the salt with most dishes and let people add their own to their tastes).
I then drizzled some olive oil (also really heart-healthy) into a non-stick pan, and seared the fish over medium heat until they were cooked through. This doesn’t take long. (Make sure you don’t overcook).
They looked and smelled delicious, but my kids were the ultimate judges. They all had seconds and ended up fighting over thirds, and have proceeded to request fish prepared this way several more times over the past few weeks. I’ll call that a win!
I used Tilapia filets because they were on sale, but you could use another mild-tasting whitefish such as flounder or mahi mahi as well. And one of the great things about this recipe is that measurements don’t matter much – you can just eyeball everything and adjust to taste. Give this simple method a try and enjoy getting your omega-3’s. 🙂
Pan-Seared Tilapia
- Tilapia filets (about 12-16 oz.) thawed
- Olive oil – about 2 Tbsp.
- Garlic – 1 Tbsp.
- Paprika – 1-2 Tbsp.
- Black pepper – 1 tsp
- Dried basil – 1 tsp
- Season fish with garlic and paprika, then black pepper and dried basil, using a fork to press into the fish between seasonings.
- Heat olive oil in a non-stick pan.
- Sear fish on each side for 3-4 minutes until brown, and until fish is cooked through the center. Do not overcook.
- Enjoy!
