What is the best pan to use for pan-searing tilapia?

A heavy cast iron skillet is my top choice, followed by a good stainless steel pan. Non-stick works too, especially if you're a beginner, but you won't get quite the same crispy crust. The key is even heat distribution – avoid thin, cheap pans that create hot spots.

What kind of oil should I use?

Use an oil with a high smoke point – avocado, canola, grapeseed, or vegetable oil all work well. Olive oil, especially extra virgin, isn't ideal for high-heat cooking as it can break down and create bitter flavors.

How do I know when the tilapia is cooked?

Perfectly cooked tilapia should flake easily with a fork but still be moist. The flesh should be completely opaque – no translucent parts in the center. If you're unsure, use a fork to gently peek inside the thickest part of the fillet.

What if my tilapia sticks to the pan?

Fish sticking usually means either your pan wasn't hot enough before adding the fish, the fish wasn't dry enough, or you tried to flip it too soon. The fish will naturally release from the pan when a proper crust has formed. Be patient!

What are some good side dishes to serve with pan-seared tilapia?

Tilapia pairs beautifully with nearly anything, but I especially love it with: A simple rice pilaf and roasted vegetables Garlic mashed potatoes and sautéed green beans A crisp green salad with vinaigrette for a lighter meal Couscous or quinoa for a healthier grain option Crusty bread and a side of ratatouille for a Mediterranean vibe The mild flavor of tilapia means it won't compete with your sides, giving you endless possibilities.

Pan-Seared Tilapia 2025 - Inspiry Recipe

Ingredients

Scale

4 tilapia fillets (about 6 oz each), patted dry
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
1/8 teaspoon paprika
2 tablespoons olive oil
3 tablespoons unsalted butter, divided
2 cloves garlic, minced
Juice of 1 lemon (about 2 tablespoons)
1 tablespoon fresh parsley, chopped
Lemon wedges for serving

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Instructions

Pat tilapia fillets completely dry with paper towels. This is crucial for achieving a good sear.
In a small bowl, combine salt, pepper, garlic powder, and paprika. Season both sides of fish fillets evenly with the spice mixture.
Heat olive oil in a large non-stick skillet over medium-high heat until shimmering.
Carefully add tilapia fillets to the hot pan, ensuring not to overcrowd (cook in batches if needed).
Cook for 3-4 minutes on the first side without moving, until golden brown and crisp.
Gently flip the fillets and cook for another 2-3 minutes until the fish is opaque and flakes easily with a fork.
Transfer fish to a warm plate and cover loosely with foil.
Reduce heat to medium-low and add 2 tablespoons of butter to the same pan.
Once butter is melted, add minced garlic and cook for 30 seconds until fragrant.
Add lemon juice and stir, scraping up any browned bits from the pan.
Cook for 1 minute, then stir in remaining 1 tablespoon of butter until melted and sauce is slightly thickened.
Return fish to the pan, spoon sauce over fillets, and sprinkle with fresh parsley.
Serve immediately with lemon wedges.

Notes

For the best sear, ensure your fish is completely dry before seasoning and that your pan is properly heated.
If tilapia fillets are very thin, reduce cooking time by about 1 minute per side.
This recipe works well with other mild white fish like cod, sole, or flounder.
For a dairy-free option, replace butter with additional olive oil or a plant-based butter alternative.
Leftover fish can be stored in an airtight container in the refrigerator for up to 2 days.

Author: Nesrin Chef
Prep Time: 5 minutes
Cook Time: 10 minutes
Category: Main Dish
Method: Pan-Searing
Cuisine: American
Diet: Gluten Free

Nutrition

Serving Size: 1 fillet with sauce
Calories: 240
Sugar: 0g
Sodium: 380mg
Fat: 15g
Saturated Fat: 6g
Unsaturated Fat: 8g
Trans Fat: 0g
Carbohydrates: 1g
Fiber: 0g
Protein: 26g
Cholesterol: 85mg