Pan Seared Tilapia Recipe
Pan-Seared Tilapia makes a quick weeknight dinner. This has a crusty exterior and is flaky inside. if you like fish, keep this gluten-free fish fry recipe in your recipe repertoire to make a quick and easy dinner
Equipment
- Etekcity Food Scale, Digital Kitchen Weight Grams and Ounces for Baking and Cooking, Small, Stainless Steel
- Calphalon 2 Piece Contemporary Frying Pan set, Nonstick, Black
Ingredients
- 2 113 grams | 4 oz Tilapia Fillet; thawed completely, if using frozen ones
- Oil to fry
Spice Mix
- 1 tablespoon Rice Flour
- 1 teaspoon Kashmiri red chilli powder; to taste
- ½ teaspoon Turmeric Powder/Haldi optional
- 1 teaspoon Rai Kuria/Split Mustard Seeds
- Salt to taste
Instructions
- How to make Indian inspired pan-seared tilapia
Prep WorkThaw the tilapia fish fillets (if using frozen) completely. - Prepare the spice mixTo a small bowl, add the following: Rice flour, Kashmiri red chilli powder, Rai Kuria, Turmeric powder (if using), and salt. Mix well with a small spoon.
- Cooking Instructions
Heat oil in a large skillet on medium-high heat. - Coat the fish fillet on both sides. If required, pat down the spice mix with your fingertips. Discard any remaining spice mix that came in contact with the raw fish.
- Once the oil is hot, reduce the heat to medium.
- Place the coated fillet onto the skillet. Cook on one side for 3-4 minutes or until the coating has browned enough.
- Gently loosen with a spatula and flip over to cook the other side. Cook for 3-4 minutes or until the coating has browned enough.
Transfer to a serving dish. Serve hot.
Video
Notes
- 1 TEASPOON = 5ML; 1 TABLESPOON= 15 ML
- Grams to cups measurements – we strive to provide these conversions as accurately as possible. There might be some slight variations depending on the brand, weighing scale, etc.
- Serving size – Each fish fillet is about 113 grams (approximately 4oz). Adjust the serving size to suit your dietary needs.
- Discard any remaining spice mix if it came in contact with raw fish.
- Follow FDA food safety guidelines when handling seafood.
- Adjust Kashmiri red chilli powder (Sweet Paprika is a good substitute) to suit your taste. If you like spicy fish fry, add some cayenne pepper or any theeka (Spicy) Indian rec chilly powder. If you like it less spicy, reduce the quantity.