Quick & Tasty Pan
I've never been much a fish eater. I spent my youth on frozen fish sticks and salmon patties and, well, that's all I have to say about this.
Luckily, Culinary School saves your day. I am now compelled to cook things I wouldn't normally otherwise cook. More importantly, the chef instructors are experts at making e-v-e-r-y-t-h-i-n-g taste great.
Even tilapia. Especially tilapia.
I don't always choose quick-and-easy recipes, when I do, we do not sacrifice AN OUNCE of deliciousness. This tilapia delivers.
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The starting point to a great part of sautéed fish is often a crispy, golden brown crust.
Start by patting the fish dry. If the fish has many moisture on top, it certainly can't crisp and brown in the way you wish. It will just finish up steaming in position.
Paper towels are a way to pat fish dry for food safety and convenience reasons. Then, telephone some salt and pepper.
Next, get those pan hot. HOT. Oil-is-starting-to-smoke hot (organic olive oil gets a lovely lavender hazy-smoke if it is hot). You can use coconut oil or vegetable oil, hardly butter (butter will burn).
The tilapia will cook quickly, try not to move it around inside the pan prior to the crust forms. If the fish sticks, your pan mightn't have been hot enough. Or, you was without enough oil. But, you won't want the fish swimming in oil, either (Bad Pun Club).
Flip the fish once, then reserve in the warm place.
Next up, All the peppers.
I added plenty of colorful peppers, onions, diced tomatoes, fresh herbs, garlic, freshly squeezed lemon juice, and capers. The sauce all fits in place in just a matter of minutes. (You only need 2 peppers total, but if you need all 4 colors how I have it pictured, you'll obviously use HALF of 4 differently colored peppers. Right, Right.)
Dinner is finished fast, but dinner tastes GREAT. And that's what counts.
Save this Quick & Tasty Tilapia to your Main Dishes” Pinterest board!
5 from 3 votes
Quick & Tasty Pan-Fried Tilapia
Simple pan-fried Tilapia with a lot of colorful peppers makes a fast and simple, delicious and healthy meal! A great recipe if you would like eat more fish.
Course Main Course
1/4 cup essential olive oil or vegetable oil
1 onion halved and thinly sliced
4 cloves garlic minced
1/4 cup capers drained and rinsed
1/4 teaspoon dried thyme
Instructions
Preheat oven to 200 degrees. Pat fish dry with paper towels. Season on both sides with salt and pepper.
Heat oil in a very large skillet over medium-high heat until just smoking. Sauté fish in the single layer without moving until crispy and golden-brown on the other hand, several minutes.
Flip each section of tilapia and continue cooking until fish is 140 degrees. Transfer fish to oven to help keep warm.
To a similar skillet, add onions and garlic and sauté 1 minute. Add peppers and sauté until softened, one or two minutes.
Stir in tomatoes, capers, and thyme until heated through, about one to two minutes.
Stir in freshly squeezed lemon juice and add salt and pepper to taste. Return fish to pan and stir to coat with sauce.
Recipe Notes
Adapted from "Sautéed Halibut" in On Cooking
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Holy Moly, I love fish! I cannot reiterate that enough.
Do you do have a good recipe for Baked Fish (So the fish has no to swim in oil) :)
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Hi, I'm Meggan!
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