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Beat the clock with my 25-minute Pan-Fried Tilapia recipe. Family-friendly fish recipes do exist, and this restaurant-quality tilapia and vegetable entree is proof.
Meggan’s notes
As a classically-trained chef and busy mother of three, I have lots of experience pulling together flavorful meals fast. Sometimes, having a few flavorful ingredients paired with a fool-proof culinary technique is all you need.
The secret is to let the tilapia cook without moving until a crisp, golden brown crust forms. Then, add a combination of colorful bell peppers, juicy tomatoes, and briney capers to soak up all the flavor.
Serve this as-is for a light dinner or lunch option, or pair with cooked rice, pasta, or crusty bread to round out your menu. It’s a simple, tasty Mediterranean people done fast.
Table of Contents
Recipe ingredients
At a Glance: Here is a quick snapshot of what ingredients are in this recipe.
Please see the recipe card below for specific quantities.
Ingredient notes
- Tilapia: Protein-rich tilapia is one of the most affordable and quick-cooking protein options available. Find it at the fish counter or frozen, and look for it with either farm-raised or wild tilapia label. (Wild is my personal preference when I can find it.)
- Bell peppers: I prefer a mix of colors, but any single hue will do, too. Yellow, red, orange, green yellow; choose one or a variety.
Step-by-step instructions
- Pat fish dry with paper towels. Season on both sides with salt and pepper. In a large skillet over medium-high heat, heat oil until shimmering.
- Working in batches if needed, add fish in a single layer and cook, without moving, until crispy and golden-brown on one side, about 2 to 3 minutes. Flip each piece of tilapia and continue cooking until fish is 145 degrees. Transfer to a platter and tent with foil to keep warm.
- To the same skillet, add onions and garlic and sauté 1 minute. Add peppers and sauté until softened, 1 to 2 minutes.
- Stir in tomatoes, capers, and thyme until heated through, about 1 to 2 minutes. Stir in tomatoes, capers, and thyme until heated through, about 1 to 2 minutes.
Recipe tips and variations
- Yield: This fish recipe makes four 6-ounce, entree-sized servings.
- Storage: Store leftovers covered in the refrigerator for up to 4 days.
- Towel off: If the fish is too moist on the surface, it won’t crisp and brown in that craveable way you recognize from your favorite seafood restaurant. Instead, the tilapia will steam. To ensure your fish is primed for the pan, use paper towels to pat it dry before seasoning and pan-frying.
- Up in smoke: Yes, I mean it when I suggest that your pan should look like it’s just starting to smoke. This medium-high heat is what you want to sear the tilapia to crunchy perfection.
- Tilapia cooking tip: Tilapia fillets cook quickly; ideal for weeknight dinners, but not for getting distracted while cooking them. That said, don’t attempt to move the fish around in the pan until the crust forms. If the fish sticks, your pan may not have been hot enough. Or, you didn’t have enough oil. But, you don’t want the fish swimming in oil, either. I’ve found ¼ cup of oil is ideal (so try not to skimp).
- More seafood favorites: Discover the best Tuna Salad recipe, Coconut Shrimp (with a delicious sweet and spicy mayo!), Lobster Roll, and Blackened Salmon.
Frequently Asked Questions
Tilapia is a real fish that is native to the Middle East and Africa. The myth of tilapia being “man made” probably rose out of the way it is extensively farmed worldwide.
Tilapia is a mild white fish with a firm texture that flakes under your fork. It has a light sweetness similar to cod.
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Pan-Fried Tilapia
Ingredients
- 4 (6 ounce) tilapia fillets thawed
- Salt and freshly ground black pepper
- 1/4 cup olive oil
- 1 onion peeled, halved, and thinly sliced
- 4 cloves garlic minced
- 2 bell peppers stemmed, seeded, and sliced
- 1 (14-ounce) can diced tomatoes drained
- 1/4 cup capers drained and rinsed
- 1 teaspoon minced fresh thyme or ¼ teaspoon dried
- 2 tablespoons lemon juice from 1 lemon
Instructions
- Pat fish dry with paper towels. Season on both sides with salt and pepper. In a large skillet over medium-high heat, heat oil until shimmering.
- Working in batches if needed, add fish in a single layer and cook, without moving, until crispy and golden-brown on one side, about 2 to 3 minutes.
- Flip each piece of tilapia and continue cooking until fish is 145 degrees. Transfer to a platter and tent with foil to keep warm.
- To the same skillet, add onions and garlic and sauté 1 minute. Add peppers and sauté until softened, 1 to 2 minutes. Stir in tomatoes, capers, and thyme until heated through, about 1 to 2 minutes.
- Stir in lemon juice and add salt and pepper to taste. Return fish to pan and stir to coat with sauce.
Recipe Video
Notes
- Tilapia: For the best flavor and freshness, buy individually quick frozen filets of tilapia. Thaw frozen tilapia in the refrigerator or in a bowl in the sink with a trickle of cold water running over them.
- Yield: This fish recipe makes four servings, 1 (6-ounce) piece of fish each.
- Storage: Store leftovers covered in the refrigerator for up to 4 days.
Nutrition
Meggan Hill is a classically-trained chef and professional writer. Her meticulously-tested recipes and detailed tutorials bring confidence and success to home cooks everywhere. Meggan has been featured on NPR, HuffPost, FoxNews, LA Times, and more.
I made this last night cutting the recipe in half. It was delicious and so easy!! I am passing the recipe to my daughter who I know will love it too!
I’m so glad you enjoyed it, Terry! – Meggan
Disappointed that Talapia did not become crispy after following the directions exactly . Increased frying time to 4 minutes each side. Otherwise the recipe was okay. My husband liked it.
Hi Ines, sorry the fish wasn’t as crispy as you wished. It might have needed a little higher heat or a little longer on each side. I’m happy your husband enjoyed it. Sorry again. Take care! – Meggan
Love this recipe and make it often!!
Thank you, Lori! So happy you love it! – Meggan