Ingredients and Weight:
- Tilapia fillets: 400 grams (about 1 pound)
- Extra virgin olive oil: 3 tablespoons
- Fresh lemon juice: 2 tablespoons
- Minced garlic: 1 teaspoon
- Seasoned salt: 1 teaspoon
- Black pepper: 1/2 teaspoon (freshly ground)
- Fresh herbs (e.g., oregano, basil): 1 tablespoon (chopped)
Preparation Time:
- Preparation Time: 20 minutes
- Cooking Time: 15 minutes
Difficulty Level:
Level 3 (Moderate difficulty)
Preparation Method Steps:
- Prepare the tilapia fillets by rinsing them under cold water and removing any scales or impurities.
- Pat the fillets dry with paper towels and season with seasoned salt and black pepper.
- In a large skillet, heat the extra virgin olive oil over medium-high heat.
- When the oil is hot, place the tilapia fillets in the pan, ensuring not to overcrowd them (you might need to do this in batches).
- Cook for about 3-4 minutes per side, or until the fish is golden brown and cooked through.
- While the fish is cooking, prepare the lemon juice by squeezing a lemon and mixing with minced garlic and chopped fresh herbs.
- When the tilapia is cooked, transfer it to a serving plate and drizzle with the lemon juice mixture.
- Serve immediately with your choice of side dish.
Nutritional Information:
- Calories: Approx. 250 per serving (based on the ingredients listed)
- Fat: 9g
- Carbohydrates: 0g
- Protein: 36g
Dish Characteristics:
- The dish features a light and crispy pan-seared tilapia with a fresh lemon-herb flavor.
- It is a healthy dish that is low in carbs and high in protein.
- The preparation is quick and easy, yet the dish tastes elegant and is perfect for any special occasion.
User Comments:
- "The tilapia was tender and juicy, loved the lemon-herb combination!"
- "I've never tried cooking tilapia at home before, this recipe made it so easy!"
- "This dish was a hit at my dinner party! The flavors were outstanding."
Special Precautions and Tips:
- Make sure to use fresh ingredients for the best flavor.
- Do not overcook the tilapia, as it can become tough and dry.
- Adjust the seasoning according to your taste preference.
- If using different types of fresh herbs, feel free to experiment with them to find your favorite combination.