Pan-Fried Tilapia

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Beat the clock with my 25-minute Pan-Fried Tilapia recipe. Family-friendly fish recipes do exist, and this restaurant-quality tilapia and vegetable entree is proof.

Two plates of pan fried tilapia.


 

Sure, 30-minute meals are good. But I can do better with this weeknight dinner idea that can be on the table in a mere 25 minutes.

Start by pan-frying fish, then whip up a quick pan sauce with peppers, tomatoes, and briny capers. This is one of my family’s favorite Mediterranean dinner ideas.

Recipe ingredients

Labeled ingredients for pan-fried tilapia.

At a Glance: Here is a quick snapshot of what ingredients are in this recipe.
Please see the recipe card below for specific quantities.

Ingredient notes

  • Tilapia: Protein-rich tilapia is one of the most affordable and quick-cooking protein options available. Find it at the fish counter or frozen, and look for it with either farm-raised or wild tilapia label. (Wild is my personal preference when I can find it.)
  • Bell peppers: I prefer a mix of colors, but any single hue will do, too. Yellow, red, orange, green yellow; choose one or a variety.

Step-by-step instructions

  1. Preheat oven to 200 degrees. Pat fish dry with paper towels. Season on both sides with salt and pepper. 
4 pieces of seasoned tilapia on a cutting board.
  1. Heat oil in a large skillet over medium-high heat until just smoking. Sauté fish in a single layer without moving until crispy and golden-brown on one side, 2 to 3 minutes. Flip each piece of tilapia and continue cooking until fish is 145 degrees. Transfer fish to oven to keep warm.
Pan fried tilapia on a skillet.
  1. To the same skillet, add onions and garlic and sauté 1 minute. Add peppers and sauté until softened, 1 to 2 minutes.
Sliced peppers and onions in a skillet.
  1. Stir in tomatoes, capers, and thyme until heated through, about 1 to 2 minutes. Stir in lemon juice and add salt and pepper to taste. Return fish to pan and stir to coat with sauce. 
Pan fried tilapia in a skillet.

Recipe tips and variations

  • Yield: This fish recipe makes four 6-ounce, entree-sized servings.
  • Storage: Store leftovers covered in the refrigerator for up to 4 days.
  • Towel off: If the fish is too moist on the surface, it won’t crisp and brown in that craveable way you recognize from your favorite seafood restaurant. Instead, the tilapia will steam. To ensure your fish is primed for the pan, use paper towels to pat it dry before seasoning and pan-frying.
  • Up in smoke: Yes, I mean it when I suggest that your pan should look like it’s just starting to smoke. This medium-high heat is what you want to sear the tilapia to crunchy perfection.
  • Tilapia cooking tip: Tilapia fillets cook quickly; ideal for weeknight dinners, but not for getting distracted while cooking them. That said, don’t attempt to move the fish around in the pan until the crust forms. If the fish sticks, your pan may not have been hot enough. Or, you didn’t have enough oil. But, you don’t want the fish swimming in oil, either. I’ve found ¼ cup of oil is ideal (so try not to skimp).
  • More seafood favorites: Discover the best Tuna Salad recipeCoconut Shrimp (with a delicious sweet and spicy mayo!), Lobster Roll, and Blackened Salmon.
Two plates of pan fried tilapia.

Recipe FAQs

Is Tilapia a man-made fish?

Tilapia is a real fish that is native to the Middle East and Africa. The myth of tilapia being “man made” probably rose out of the way it is extensively farmed worldwide.

What does tilapia taste like?

Tilapia is a mild white fish with a firm texture that flakes under your fork. It has a light sweetness similar to cod.

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One plate of pan fried tilapia.

Pan-Fried Tilapia

Simple pan-fried Tilapia with lots of colorful bell peppers makes a quick and easy, delicious and healthy meal! A great recipe if you want to eat more fish.
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4 servings
Course Main Course
Cuisine American
Calories 159
4.96 from 21 votes

Ingredients 

Instructions 

  • Preheat oven to 200 degrees. Pat fish dry with paper towels. Season on both sides with salt and pepper. 
  • Heat oil in a large skillet over medium-high heat until just smoking. Sauté fish in a single layer without moving until crispy and golden-brown on one side, 2 to 3 minutes.
  • Flip each piece of tilapia and continue cooking until fish is 145 degrees. Transfer fish to oven to keep warm.
  • To the same skillet, add onions and garlic and sauté 1 minute. Add peppers and sauté until softened, 1 to 2 minutes.
  • Stir in tomatoes, capers, and thyme until heated through, about 1 to 2 minutes. 
  • Stir in lemon juice and add salt and pepper to taste. Return fish to pan and stir to coat with sauce. 

Notes

  1. Tilapia: Protein-rich tilapia is one of the most affordable and quick-cooking protein options available. Find it at the fish counter or frozen, and look for it with either farm-raised or wild tilapia label. (Wild is my personal preference when I can find it.)
  2. Bell peppers: I prefer a mix of colors, but any single hue will do, too. Yellow, red, orange, green-yellow; choose one or a variety.
  3. Yield: This fish recipe makes four 6-ounce, entree-sized servings.
  4. Storage: Store leftovers covered in the refrigerator for up to 4 days.

Nutrition

Calories: 159kcalCarbohydrates: 8gProtein: 2gFat: 14gSaturated Fat: 2gCholesterol: 1mgSodium: 308mgPotassium: 194mgFiber: 2gSugar: 4gVitamin A: 1882IUVitamin C: 82mgCalcium: 22mgIron: 1mg
Did you make this recipe?Tag @culinaryhill on Instagram so we can admire your masterpiece! #culinaryhill
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Meggan Hill is a classically-trained chef and professional writer. Her meticulously-tested recipes and detailed tutorials bring confidence and success to home cooks everywhere. Meggan has been featured on NPR, HuffPost, FoxNews, LA Times, and more.

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Comments

  1. Disappointed that Talapia did not become crispy after following the directions exactly . Increased frying time to 4 minutes each side. Otherwise the recipe was okay. My husband liked it.4 stars

    1. Hi Ines, sorry the fish wasn’t as crispy as you wished. It might have needed a little higher heat or a little longer on each side. I’m happy your husband enjoyed it. Sorry again. Take care! – Meggan

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