Tilapia Fish Recipe

Prep fillets

Pat the tilapia fillets dry with paper towels and place them on a tray or plate large enough to marinate.

Make marinade

In a small bowl combine 2 tbsp olive oil, 2 tbsp fresh lemon juice, 2 tsp minced garlic, 1 tsp paprika, 1 tsp ground cumin, 1 tsp dried oregano, 1 tsp salt and 1 tsp black pepper. Whisk until well combined.

Marinate

Brush or spoon the marinade over both sides of each fillet, ensuring they are evenly coated. Let sit at room temperature for 10-15 minutes or refrigerate up to 30 minutes. If refrigerating, let sit 10 minutes at room temperature before cooking.

Heat pan

Place a large nonstick or stainless-steel skillet over medium-high heat. Add 1 tbsp olive oil and 2 tbsp butter; heat until butter melts and foams but does not brown, about 1 minute.

Cook fillets

Add the tilapia fillets to the pan in a single layer without overcrowding. Cook undisturbed for 3-4 minutes until the underside is golden and the flesh has started to turn opaque about two-thirds of the way up. Gently flip each fillet with a spatula and cook 2-3 more minutes on the second side until fish is opaque throughout and flakes easily with a fork (internal temperature ~63°C / 145°F).

Finish with lemon & parsley

During the last 30 seconds of cooking, add the sliced lemon to the pan to warm and release juice. Spoon the pan juices over the fillets. Remove the pan from heat, sprinkle 2 tbsp chopped fresh parsley over the fish, and transfer fillets to a serving platter. Serve with lemon wedges.

Serve the tilapia over 1 cup cooked rice or quinoa per two servings (use 2 cups total) and alongside 2 cups of steamed vegetables. Spoon any remaining pan juices over the fish and sides.