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.
Print

Quick & Tasty 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.
Course Main Course
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4 servings
Calories 337kcal
Author Meggan Hill

Ingredients

  • 4 (6 ounce) tilapia fillets thawed
  • Salt and freshly ground black pepper
  • 1/4 cup olive oil or vegetable oil
  • 1 onion halved and thinly sliced
  • 4 cloves garlic minced
  • 2 bell peppers any color, thinly sliced
  • 1 (14 ounce) can diced tomatoes drained
  • 1/4 cup capers drained and rinsed
  • 1/4 teaspoon dried thyme
  • 2 tablespoons fresh lemon juice from 1 lemon

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 140 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

Adapted from "Sautéed Halibut" in On Cooking.

Nutrition

Calories: 337kcal