Junior Meal Tilapia (1pc) Recipe

Prepare fish

Pat the tilapia fillet dry with paper towels. Drying helps the marinade stick and gives a better sear.

Make marinade

In a small bowl combine 1 tablespoon fresh lemon juice, 1 teaspoon olive oil, 1 teaspoon minced garlic, 1 teaspoon salt, 1 teaspoon ground black pepper, and 1/2 teaspoon paprika. Stir until evenly mixed.

Marinate

Brush or spoon the marinade over both sides of the tilapia fillet, rubbing gently so the seasonings adhere. Let sit at room temperature for 10 minutes or refrigerate up to 30 minutes. If refrigerating, bring back to room temperature for 10 minutes before cooking.

Preheat pan

Place a nonstick or stainless steel skillet over medium heat. Add 1 teaspoon unsalted butter or 1 teaspoon olive oil and let it warm until shimmering (but not smoking).

Cook tilapia

Gently place the fillet in the hot pan. Cook undisturbed for 2½–3 minutes until the bottom is golden and releases easily. Flip carefully with a spatula and cook the second side 2–3 minutes more until the fish is opaque through the center and flakes easily with a fork. Total cook time will be about 5–6 minutes depending on thickness.

Finish and rest

If desired, add a small pat of butter to the pan in the last 30 seconds and spoon melted butter over the fillet for extra flavor. Remove the fish to a plate and let rest 1 minute.

Garnish and serve

Sprinkle chopped parsley over the fillet and serve with a lemon wedge. Squeeze lemon over the fish to taste.

Warm 1/2 cup cooked white rice or mashed potatoes and 1/4 cup steamed mixed vegetables. Place beside the tilapia for a balanced junior meal. No additional seasoning required for young children, but a small pat of butter or a pinch of salt may be added to adult portions.