Incredibly simple, remarkably delicious–this is an entrթe that’s elegant enough for entertaining and fast enough to brighten weeknight dinner doldrums.

Tilapia is highly valued as a seafood source due to its many beneficial qualities, which are attributed to its wealth of nutrients, vitamins, and minerals, including significant amounts of protein, omega-3 fatty acids, selenium, phosphorous, potassium, vitamin B12, niacin, vitamin B6, and pantothenic acid.

Prep Time: 10 minutes

Cook Time: 20 minutes


  • 1 lb (454 g) Tilapia, 4-5 fillets
  • 1/2 cup (30 g) flour
  • lemon pepper seasoning
  • 2 T oil (olive, avocado, etc.)
  • 1 T lemon juice
  • 2 T chopped parsley




  1. Rinse the Tilapia fillets under cold water and pat dry with paper towel. Place flour in a shallow bowl and flour the fillets from both sides. Shake off excess. Season fillets with lemon pepper from both sides.
  2. Heat a non-stick skillet over high heat, add 1 tablespoon oil and heat as well. Place half of Tilapia fillets in pan, turn heat down to medium and sautթ for about 4 minutes on each side.
  3. Repeat with another tablespoon of oil and remaining fillets. Remove Tilapia from pan and cover to keep warm.
  4. Turn heat to high and add butter and lemon juice to the pan. Cook for 1-2 minutes for butter to turn golden and take on a nutty aroma. Whisk in parsley and remove from heat.
  5. Serve sauteed Tilapia.

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