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Pan Seared Tilapia

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Ingredients

Adjust Servings:
1 lb tilapia fillet
4 tablespoons olive oil (divided)
1 cup italian seasoned breadcrumbs
1 teaspoon dried parsley
1 teaspoon dried basil
salt
pepper
olive oil for pan (about 2 tblspns)

Nutritional information

458.6
Calories
205 g
Calories From Fat
22.8 g
Total Fat
3.9 g
Saturated Fat
76.1 mg
Cholesterol
783.6mg
Sodium
27.6 g
Carbs
2.1 g
Dietary Fiber
2.3 g
Sugars
36.1 g
Protein
209g
Serving Size (g)
3
Serving Size

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Pan Seared Tilapia

Features:
    Cuisine:

    Quick, easy and quite nice. I usually put the fillets over mashed potatoes and to make it super quick I prepare the frozen mashed potatoes, but of course homemade are much better. I usually side this with sauteed spinach or summer squash.

    • 35 min
    • Serves 3
    • Easy

    Ingredients

    Directions

    Share

    Pan-Seared Tilapia,Quick, easy and quite nice. I usually put the fillets over mashed potatoes and to make it super quick I prepare the frozen mashed potatoes, but of course homemade are much better. I usually side this with sauteed spinach or summer squash.


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    Steps

    1
    Done

    Preheat Broiler.

    2
    Done

    Mix Bread Crumbs With Parsley and Basil.

    3
    Done

    Heat Skillet to Med-High Heat.

    4
    Done

    While Pan Is Heating ,Salt and Pepper Filets on Both Sides and Dip in Olive Oil and Gently Shake Off Excess. Dip Into Breadcrumbs and Set Aside.

    5
    Done

    Heat Remaining Oil in Pan Until Just Starting Smoke and Add Filets.

    6
    Done

    Sear 2-5 Minutes on Each Side, Depending on Thickness of Filets (2 Mins Each Side For Thinner Filets, 4 Mins For Thicker Cut.).

    7
    Done

    Slide Filets Into Broiler Pan and Broil 3 Minutes More Until Cooked Through.

    8
    Done

    Serve Immediately.

    Avatar Of Fernanda Stanton

    Fernanda Stanton

    Latin cuisine expert infusing her dishes with bold and authentic flavors.

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