Lemon Butter Tilapia

Thin tilapia fillets pan-seared until golden and finished with a quick lemon, garlic and butter sauce. Dinner in 15 minutes; serves 4.

KetoLow-carbHigh-proteinBudget-friendlyNo added sugar

Contains: milk, fish, wheat. Based on the ingredients as written; check package labels, which can change.

Golden pan-seared tilapia fillets with lemon butter sauce, capers and parsley
  • Prep 5 min
  • Cook 10 min
  • Total 15 min
  • Yield 4 servings

Updated

Jump to: Ingredients | Instructions | Nutrition | Tips | Questions | Print recipe

Tilapia is mild, inexpensive and thin, so it cooks in minutes. A light dusting of flour gives it a golden edge, and a pan sauce of butter, garlic and lemon made right in the same skillet finishes it.

Serve it with rice, couscous or a green salad for one of the fastest dinners on the site.

Ingredients

Fish

  • 4 tilapia fillets (about 1 1/2 pounds)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon paprika
  • 1/4 cup all-purpose flour
  • 1 tablespoon olive oil
  • 1 tablespoon butter

Lemon butter sauce

  • 3 tablespoons butter
  • 2 cloves garlic, minced
  • 3 tablespoons fresh lemon juice
  • 1 tablespoon capers, drained (optional)
  • 1 tablespoon chopped fresh parsley

New to an ingredient? See Capers in our kitchen glossary.

Instructions

  1. Season. Pat the fillets very dry. Season with the salt, pepper and paprika, then dust lightly with flour and shake off the extra.
  2. Sear. Heat the oil and 1 tablespoon of butter in a large skillet over medium-high heat. Cook the fillets until golden, about 2 to 3 minutes a side, until the fish flakes easily and reaches 145°F. Move them to a warm plate.
    Tilapia fillets dusted in flour searing in a skillet with oil and butter, edges turning golden, a spatula ready to flip
  3. Make the sauce. Lower the heat to medium. Melt the 3 tablespoons of butter in the skillet, add the garlic and cook 30 seconds. Add the lemon juice and capers, scrape up the browned bits and simmer 1 minute. Stir in the parsley.
    Lemon juice being squeezed into a skillet of foaming garlic butter sauce with capers
  4. Serve. Spoon the lemon butter over the fish and serve right away.

Nutrition per serving (estimated)

310Calories
7 gCarbohydrates
0 gFiber
7 gNet carbs
32 gProtein
16 gFat

Estimated per serving, based on 4 servings, using USDA FoodData Central values for each ingredient. Net carbs are carbohydrates minus fiber. Optional ingredients, garnishes and anything served on the side are not included. Brands and portion sizes change the numbers.

KetoLow-carbHigh-proteinBudget-friendlyNo added sugar

Tips

  • Cook in two batches if the fillets do not fit in one layer; crowding steams the fish instead of browning it.
  • Flounder, sole or thin cod fillets work the same way.
  • For a gluten-free version, skip the flour; the fish will be a little less golden but just as good.

Printable: safe cooking temperatures chart (PDF).

Questions about this recipe

How do I know when tilapia is done?
It turns opaque all the way through and flakes easily with a fork, or reads 145°F. Thin fillets take only 2 to 3 minutes a side.
Can I bake tilapia instead?
Yes. Bake seasoned fillets at 400°F for about 10 to 12 minutes, then pour the lemon butter sauce over them.

Serve it with

Build the whole dinner: sides, sauce and dessert ›

Pairs with: a Pinot Grigio or Sauvignon Blanc. Wine pairing guide

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