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

Cook Time 15

Total Time 25

Servings servings

Calories 159kcal

Author Meggan Hill

Ingredients

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

US Customary - Metric

Instructions

Pat fish dry with paper towels. Season on both sides with salt and pepper. In a large skillet over medium-high heat, heat oil until shimmering.
Working in batches if needed, add fish in a single layer and cook, without moving, until crispy and golden-brown on one side, about 2 to 3 minutes.
Flip each piece of tilapia and continue cooking until fish is 145 degrees. Transfer to a platter and tent with foil 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.

Video

Notes

Tilapia: For the best flavor and freshness, buy individually quick frozen filets of tilapia. Thaw frozen tilapia in the refrigerator or in a bowl in the sink with a trickle of cold water running over them.
Yield: This fish recipe makes four servings, 1 (6-ounce) piece of fish each.
Storage: Store leftovers covered in the refrigerator for up to 4 days.

Nutrition