Pan-Fried Tilapia
Ingredients
The fish
-
4
fillets
tilapia
-
¼
cup
olive oil or vegetable oil
-
Salt
to taste
-
Black pepper
to taste
The vegetables
-
1
onion
halved and thinly sliced
-
4
cloves
garlic, minced
-
2
bell peppers
any color, thinly sliced
-
1
can (14 ounces)
diced tomatoes, drained
-
¼
cup
capers, drained and rinsed
The seasoning
-
¼
teaspoon
dried thyme
-
2
tablespoons
fresh lemon juice
Instructions
- Preheat the oven to 200°F.
- Pat the tilapia dry and season both sides with salt and pepper.
- Heat oil in a large skillet over medium-high heat until it starts to smoke.
- Sauté the fish in a single layer without moving until golden-brown on one side, about 2 to 3 minutes.
- Flip the fish and cook until it reaches 145°F, then transfer to the oven to keep warm.
- In the same skillet, add onions and garlic, sauté for 1 minute.
- Add the bell peppers and sauté until softened, about 1 to 2 minutes.
- Stir in the tomatoes, capers, and thyme, heating through for 1 to 2 minutes.
- Add lemon juice and adjust seasoning with salt and pepper.
- Return the fish to the pan and stir to coat with the sauce.
Nutrition Facts (estimated)
Servings
4
Calories
159
Total fat
14g
Total carbohydrates
8g
Total protein
2g
Sodium
308mg
Cholesterol
1mg
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