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Lemon Butter Tilapia (15 Minutes, 35 g Protein)

Lemon Butter Tilapia

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Pan-seared tilapia in a garlic lemon butter that comes together in 15 minutes — the fastest fish dinner in the rotation.
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings: 4 servings
Calories: 254
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1.5 lbs tilapia fillets
  • 1 tsp paprika
  • 0.75 tsp salt
  • 0.25 tsp black pepper
  • 1 tbsp olive oil
  • 2 tbsp butter
  • 3 cloves garlic
  • 3 tbsp lemon juice
  • 1 tsp lemon zest
  • 2 tbsp fresh parsley

Equipment

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Method
 

  1. Season the fillets on both sides with the paprika, salt, and pepper.
  2. Heat the olive oil in a large nonstick skillet over medium-high.
  3. Cook the fillets 3 to 4 minutes on the first side without moving them, then flip carefully and cook 2 to 3 minutes more, until the fish flakes easily and reaches 145°F. Move to plates.
  4. Turn the heat to low. Add the butter and garlic and stir 30 seconds.
  5. Off the heat, stir in the lemon juice and zest, then spoon the sauce over the fillets.
  6. Finish with parsley and serve immediately.

Nutrition

Calories: 254kcalCarbohydrates: 2.2gProtein: 34.6gFat: 12.3gSaturated Fat: 5.2gCholesterol: 100.3mgSodium: 572.2mgPotassium: 563.1mgFiber: 0.4gSugar: 0.4gVitamin C: 8.2mgCalcium: 28.6mgIron: 1.3mg

Notes

Tilapia is thin and cooks fast — when it turns opaque and flakes at the thickest point, it's done. Fish is best fresh; leftovers keep 2 days. Nutrition is calculated per serving from the listed ingredients and may vary with brands and substitutions.

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