Watch how to make healthy pan-seared tilapia

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Few things are more satisfying than being able to whip up a healthy, zesty dinner for the family on a busy evening; pair this quick and easy pan-seared tilapia with a green salad and fruit-based dessert, and you've hit a heart-healthy home run!
The video below, produced by Allrecipes, demonstrates how a few basic ingredients can transform a plain fillet into a dish loaded with flavor. Keep reading to learn how to use different flavorings to suit your particular taste.
Healthy pan-seared tilapia
Preparation Time: 10 minutes
Total Time: 20 minutes
Serves: 4
(4) 4-ounce tilapia fillets
Salt to taste
Pepper to taste
1/2 cup all-purpose flour
1 tablespoon olive oil
2 tablespoons butter, unsalted and melted
1) Rinse fillets in cold water, then pat dry with a paper towel.
2) Season both sides of each fillet with salt and pepper to taste.
3) Drizzle olive oil into skillet and turn on to medium-high heat.
4) While skillet warms, dredge each fillet in shallow bowl of flour. Tap off excess flour.
5) When oil reaches full temperature, placed floured fillets into skillet and cook 3-4 minutes on each side. Fish should flake easily with a fork and be evenly browned on both sides. Brush melted butter onto fillets in the last minute of cooking.
6) Serve immediately with a lemon wedge and parsley garnish.
Tilapia's versatility allows for plenty of experimenting with a wide range of flavors. Try seasoning with oregano, dill, paprika, parsley, Old Bay or Italian seasoning before dredging in flour. Sprinkle the cooked fillet with your favorite herbs for added flavor, nutrition and color.
Resources Allrecipes
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