Pan-Seared Tilapia with Lemon-Garlic Butter

Ingredients

• 4 tilapia fillets
• Salt, pepper
• 2 tbsp olive oil
• 3 tbsp butter
• 3 garlic cloves, minced
• Juice of 1 lemon
• 2 tbsp fresh parsley, chopped
• Pinch of red pepper flakes (optional)

Method

1. Season tilapia with salt and pepper. Pat very dry.
2. Sear: Heat oil in a large skillet over medium-high. Place fillets in the pan (don't crowd — work in batches if needed). Cook 2–3 min per side until golden and fish flakes easily. Remove to plates.
3. Sauce: Reduce heat to medium. Add butter and garlic, cook 30 sec until fragrant. Add lemon juice and pepper flakes. Swirl.
4. Serve: Spoon lemon-garlic butter over fillets. Garnish with parsley.

What You're Practicing

• Searing thin, delicate fish: medium-high heat (not screaming hot — tilapia is thin and cooks fast)
• The simplest pan sauce: butter + garlic + lemon in the same pan
• Tilapia is a great training fish — inexpensive, forgiving, and mild enough to pair with any sauce