Photo: Caroline Attwood
Pan-Seared Tilapia
5 ingredients
10 min + 8 min
4 servings
openrecipes
"This pan-seared tilapia dish is a delicious and easy way to prepare seafood! Great for a quick weeknight meal accompanied with fresh veggies. Try this healthy dish full of flavor and nutrition!"
Estimated Nutrition (whole recipe, rough)
890
Calories
33g
Protein
39g
Fat
96g
Carbs
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4 (4 ounce) fillets tilapia
- salt and pepper to taste
- 1/2 cup all-purpose flour
- 1 tablespoon olive oil
- 2 tablespoons unsalted butter, melted
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By allrecipes ·
Recipe sourced from
openrecipes