Pan-Seared Tilapia

Method

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1. Pat the fillets very dry. Mix the salt, paprika, garlic powder, pepper and flour on a plate and dust both sides of each fillet, shaking off the excess.

   Mark done

2. Heat the oil in a large non-stick frying pan over medium-high heat until it shimmers. Lay in 2 fillets and cook for 2 to 3 minutes without moving them, until golden and they release easily. Turn them carefully and cook for 2 minutes more, then lift them onto a warm plate. Cook the other 2 fillets in the same way.

   Mark done Start 2 min timer

3. Lower the heat, wipe out the pan and melt the butter in it. When it foams, add the garlic and cook for 30 seconds, then add the lemon juice and capers and stir for 30 seconds. Take the pan off the heat and stir in the parsley.

   Mark done Start 30 sec timer

4. Spoon the sauce over the fillets and serve at once.

   Mark done

Chef’s Tips

• Pat the fillets dry, and dust them only lightly. Damp fish steams, and a thick coating turns pasty.
• Leave the fillets alone until they release. A fillet that sticks is not ready to turn, and it tears.
• Thaw frozen fillets in the fridge overnight, or in a bag in cold water for 30 minutes, and dry them well.

Common Substitutions & Variations

• An eighth of a teaspoon of garlic powder per clove is the usual stand-in when you are out of fresh garlic — it will not caramelise the same way, but it carries the flavour.

Pairing Suggestions

• Steamed rice
• Roasted asparagus
• A green salad

Storage & Reheating

Best eaten straight away. Keep leftovers in the fridge up to 2 days and eat them cold, since reheating dries out thin fish.

Common questions

Nutritional Highlights

Per serving, calculated from the ingredient list. Treat these as an estimate — brands and cuts vary.