When I need to cook up a meal in a hurry, pan fried tilapia is a lifesaver. They sell individually wrapped frozen filets at several local stores. I keep them stashed in the freezer and they thaw out in minutes under a stream of lukewarm running water. By starting the thawing process first, I find that by the time I assemble the other ingredients, the tilapia is ready to use! I’m not a fan of real fishy taste, so I appreciate the mild flavor, in addition to the low prep time.
- Tilapia filets
- Olive Oil
- Seasoning of your choice (Cajun or Creole seasoning, or lemon pepper, or Citrus Grill, for example)
- Herbs for garnish (I used some fennel leaves in the picture above)
Pull out a nonstick skillet. (I absolutely LOVE the new ones with ceramic finishes!) and turn on your burner to medium high heat. Preparing the fish for cooking literally takes about a minute, so by the time it’s ready, your pan is hot.
With your handy food prep gloves on (or not, if you don’t mind handling icky things with your bare hands), drizzle a little olive oil on each side of the piece of fish, then coat it with your choice of seasoning. Here, I used some cajun seasoning. Watch out for high sodium and/or sugar when your choose what to use! Pat the seasoning into the olive oil and fix so that it’s really on there good.
Plop the fish into the preheated pan. Do NOT spray with a nonstick spray. You don’t need to. Cook on one side for 2 – 3 minutes. Gently flip. Cook on the other side 2 – 3 minutes. Garnish and serve!