Ingredients & Substitutions
Here I explain the best ingredients for my pan seared tilapia recipe, what each one does, and substitution options. For measurements, see the recipe card.
How To Fry Tilapia
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.
Tilapia – Of course you’ll need the fish itself. I prefer fillets, but just the loins (the thicker part of the fillets) will work fine. You can also make this recipe with other white fish, such as cod, flounder, haddock, or sea bass — the cook time can vary depending on the thickness. Olive Oil – For frying tilapia, so it doesn’t stick and gets that golden crust. I use this regular kind, but extra virgin olive oil or even avocado oil works great, too. Garlic Powder – If you’re feeling it, throw in a sprinkle of onion powder too. Sea Salt & Black Pepper – If you like a kick, add a little cayenne pepper as well.
If you want more flavor, try adding 1/3 teaspoon of paprika or dried herbs, or a couple teaspoons of lemon pepper seasoning.
If your fish is frozen, thaw it first. Frozen fillets won’t cook evenly and the seasonings won’t stick to them well. You can thaw them overnight in the fridge, or in a zip lock bag submerged in cold water on the counter. Always pat your fillets dry before seasoning. I do this for all proteins! It’s the key to that golden, crispy outside. Make sure your pan is hot enough before adding the fish. I always add a drop of water to check — it should sizzle. If you try to pan sear tilapia in oil that isn’t hot enough, it will stick. Don’t overcrowd the pan — let each piece lay flat. If your pan isn’t large enough, I recommend frying tilapia in batches to avoid crowding. Cook for a bit longer on the first side than the second. The fish is easier to flip and less likely to stick if you let the edges become opaque before flipping. Reduce the heat if needed. With my non-stick pan (I love my cast iron but prefer this nonstick skillet for pan fried tilapia), it works best to start at medium-high and reduce to medium if the fish gets dark enough before it’s cooked through. Use a meat thermometer. You can check that the fish flakes easily with a fork, but for really moist, tender pan seared tilapia, I highly recommend a thermometer. (I use this one.) Aim for 135-140 degrees F rather than 145.
Veggies – When I want a classy dinner, I go with green beans almondine, baked ratatouille, or roasted asparagus. But for a quick weeknight meal, just saute veggies or roast veggies you’ve got on hand. Salads – I love the fresh mix of tomatoes, cucumbers, bell peppers, and onions in my Israeli salad to contrast the rich pan fried tilapia recipe. My Mediterranean salad works nicely, too. Starches – If you want something more hearty, roast some cubed potatoes or whip up my lighter cauliflower rice. For a “fish and chips” vibe, try my air fryer french fries.
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Tips: Check out my recipe tips above for achieving perfectly crispy tilapia fillets and even cooking for the best flavor and texture! Store: Keep tilapia in the fridge for 3-4 days. Reheat: Bake at 350 degrees F or fry in a skillet again. You can microwave, but expect it to be drier. Freeze: Freeze fillets on a lined baking sheet until solid, then store in a freezer-safe container for up to 3 months.
