Ingredients
- Tilapia Fillets: 4 (about 6 ounces each). Choose firm, white fillets. Tilapia is a mild white fish that absorbs flavors wonderfully, making it perfect for this recipe.
- Fresh Lemon: 2 medium. One lemon for juice and zest, the other sliced for garnish and extra flavor infusion during cooking. Lemon provides a bright, citrusy tang that balances the spice and garlic.
- Garlic: 6 cloves. Fresh garlic is essential for that pungent, aromatic base. Minced garlic infuses the dish with its characteristic savory flavor.
- Olive Oil: 3 tablespoons. Extra virgin olive oil is preferred for its flavor and health benefits. It helps to cook the fish and creates a flavorful base for the sauce.
- Red Pepper Flakes: 1 teaspoon (or more to taste). These provide the “spicy” element. Adjust the amount to your preference for heat. For a milder spice, start with ½ teaspoon.
- Dried Oregano: 1 teaspoon. Oregano adds a subtle earthy and slightly peppery note that complements the lemon and garlic.
- Fresh Parsley: ¼ cup, chopped. Fresh parsley brightens the dish with its herbaceous flavor and adds a pop of color. It’s best added at the end to retain its fresh taste.
- Salt: To taste. Enhances all the flavors and seasons the fish perfectly. Sea salt or kosher salt is recommended.
- Black Pepper: Freshly ground, to taste. Adds a subtle warmth and complexity to the flavor profile. Freshly ground pepper is always preferable for its bolder taste.
Instructions
- Prepare the Marinade: In a small bowl, whisk together 2 tablespoons of olive oil, the juice and zest of one lemon, minced garlic, red pepper flakes, dried oregano, salt, and black pepper. This vibrant marinade is the key to infusing the tilapia with delicious flavor. Ensure the garlic is finely minced to release its maximum aroma. The lemon zest adds a concentrated lemon flavor that’s brighter than just juice alone.
- Marinate the Tilapia: Place the tilapia fillets in a shallow dish or resealable plastic bag. Pour the marinade over the fish, ensuring each fillet is evenly coated. Gently rub the marinade into the fish. Marinate in the refrigerator for at least 15 minutes, or up to 30 minutes for deeper flavor. Don’t marinate for too long as the lemon juice can start to “cook” the fish and make it mushy.
- Heat the Pan: Heat the remaining 1 tablespoon of olive oil in a large skillet over medium-high heat. Use a skillet large enough to accommodate all the tilapia fillets in a single layer without overcrowding. A stainless steel or cast iron skillet works well for searing. Ensure the pan is properly heated before adding the fish; this helps to prevent sticking and achieve a nice sear.
- Sear the Tilapia: Carefully place the marinated tilapia fillets in the hot skillet. Avoid overcrowding the pan, as this will lower the temperature and steam the fish instead of searing it. If necessary, cook in batches. Sear for 3-4 minutes per side, or until the fish is cooked through and flakes easily with a fork. The tilapia is done when it turns opaque and is no longer translucent in the center. A slight golden-brown crust should form on the surface.
- Add Lemon Slices and Finish: Once the tilapia is cooked through, add lemon slices to the pan around the fish. Cook for another 1-2 minutes, allowing the lemon slices to warm and slightly caramelize, releasing their fragrant oils into the pan and further flavoring the fish. This final step infuses an extra layer of lemon aroma and flavor.
- Garnish and Serve: Remove the skillet from the heat. Sprinkle the chopped fresh parsley over the tilapia. Serve immediately, garnished with the cooked lemon slices from the pan and additional fresh lemon wedges, if desired. The fresh parsley adds a vibrant color and fresh herbaceous note that complements the rich flavors of the dish. Serve hot for the best taste and texture.
Nutrition
- Serving Size: one normal portion
- Calories: 280
- Protein: 35 grams