Kitchen Improv

World’s Easiest Tilapia

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World’s Easiest Tilapia (or Orange Roughy, or name-your-favorite-whitefish)

Course: Dinner, Lunch
Keyword: fish, five ingredients or fewer, seafood, super-fast, weeknight
Prep Time: 5 minutes
Cook Time: 10 minutes
Defrosting Time: 2 hours
Servings: 2
In his retirement, my octogenerian dad has mastered the art of light, simple, weeknight meals.  If you start with defrosted fish, this can go from fridge to table in under 15 minutes.
Print Recipe

Ingredients

  • 4 2-3 oz Tilapia fillets defrosted
  • 1 tbsp Cooking oil
  • Salt and pepper to taste
  • Cayenne pepper to taste

Instructions

  • Pat fish dry with paper towels and lightly sprinkle with salt, pepper, and cayenne; let sit for 15 minutes.
  • Preheat oil in nonstick pan over medium-high heat.
  • Place tilapia fillets in pan in single layer (flat side down); cover and cook until top starts to turn opaque (about 5-10 minutes).
  • Uncover; increase heat to high and cook until pan no longer contains water and bottoms are lightly browned (2-3 minutes).
  • Serve with vegetables over steamed rice

Turbo Method, Tips, and Substitutions

Turbo MethodTipsSubstitutions
Season defrosted fish with salt, pepper, and cayenne and pan-fry, covered, over medium-high heat until opaque; uncover and turn heat up until high until lightly browned.
Previously frozen fish works well, but make sure to defrost in advance and to squeeze out any excess liquid before cooking or the fish will poach rather than pan-fry.
Any white fish can be prepared this way, but thinner fillets like tilapia or orange roughy and tilapia cook quickly on the stovetop without drying out.

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