This easy Egyptian pan-seared tilapia recipe is my go-to when I am out of time! It is healthy, gluten-free, tender, and delicious.
Tilapia can be cooked in many ways, but I am leveling up my tilapia to taste more like the middle eastern (Egyptian) flavor with NO flour!
What is nice about this recipe is that it comes together in 15 minutes with only a few simple ingredients.
Is Tilapia Fish Good For You?
Fish, in general, is one of the best sources of protein and nutrients, making it a healthy food option.
- Tilapia contains high amounts of vitamins and minerals like niacin, vitamin B12, Vitamin D, choline, selenium, and phosphorus. (1)
- Tilapia, like any other kind of fish, is an excellent source of omega-3 fatty acids, which have fantastic health benefits, such as reducing inflammation, lowering blood pressure, decreasing the risk of cancer, and improving the function of the cells that line your arteries. (2,3)
Egyptian Pan Seared Tilapia Ingredients:
- Tilapia fish: Boneless fillets (fresh or frozen).
- Ground cumin, ground coriander, and sweet paprika: Enhance the flavor.
- Cayenne pepper or chili flakes (optional): Add a kick of heat.
- Garlic: Adds a great flavor and fragrance.
- Lemon juice: Freshly squeezed, gives a tangy taste.
- Extra virgin olive oil: Adds flavor to the sauce.
- Butter: I used light butter; it adds a crispy and golden color to the tilapia.
- Salt and black pepper: To taste.
- Garnish: Chopped fresh cilantro and lemon slices.
How To Make Pan-Seared Tilapia?
- Prepare the spices. Mix the salt, black pepper, ground cumin, coriander, paprika, cayenne pepper (optional), minced garlic, and lemon juice in a small bowl.
- Season the tilapia. Rub the tilapia with the mixed spices.
- Cook. Heat the olive oil and butter over medium-high heat in a skillet. Add two pieces of the tilapia and cook on one side for about 4 minutes; flip it carefully and cook for about 4-5 minutes. Repeat the same process for the other tilapia pieces and oil/butter.
- Serve. Serve hot with white or brown rice on the side, tahini sauce, and garnish with chopped cilantro and lemon slices.
- Before flipping the tilapia to the other side, look for brown edges.
- If the tilapia stuck on the skillet, then it is not ready to flip; just leave it for 30 seconds and make sure that the edges are brown, then flip.
- Greasing the pan with oil/butter is important to avoid the tilapia stuck on the pan.
- Any white fish can be used as a substitute for the tilapia in this recipe (Grouper, Red Snapper, Mahi Mahi, Cod, Halibut, and Sea Bass).
How to know when tilapia is done?
It is easy to know when the fish is ready when it turns from its raw appearance into opaque, and by using an instant-read thermometer, an internal temperature should reach 140-145°F.
If you don’t have a thermometer, use a fork to cut the tilapia. If it flakes apart easily, that means it’s ready.
What To Serve With The Egyptian Pan-Seared Tilapia?
You can serve this Egyptian pan-seared tilapia with:
- sautéed vegetables.
- Pasta: Regular or Whole wheat pasta.
- Salad: Green Salad, Fattoush, or Quinoa tabbouleh.
Store the left-over tilapia in an air-tight container for 2-3 days.