This recipe is sponsored by Sea Cuisine, all opinions are my own.
Pan fried tilapia bathed in pesto cream sauce on your table in less than 30 minutes!
This pan fried tilapia recipe tastes straight out of a gourmet restaurant but is an easy, one skillet recipe ANYONE can make! This speedy recipe is made with herbaceous, garlicky, Sea Cuisine tilapia cooked to tender, flaky perfection then bathed in a lux basil pesto cream sauce lifted with bright pops of lemon. This tilapia recipe is elegant, comforting and the epitome of minimal prep, big flavor. Serve this garlic herb tilapia with mashed potatoes, pasta, or rice with a big green salad and garlic bread and you have a stunning dinner a fraction of the price of dining out!
If youโre looking for more tasty fish recipes to add to your repertoire, youโll love mahi mahi in lemon cream sauce, lemon pepper salmon, blackened salmon in creamy Cajun sauce, lemon Parmesan salmon, Asian BBQ salmon and mahi mahi fish tacos!
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HOW TO MAKE tilapia recipe VIDEo
Why you’ll love this Tilapia Recipe (Pan Fried)
The whole family will lick their plates!ย ย Golden, pan seared tilapia fillets with a flavorful herb crust enveloped in a creamy pesto sauce served over buttery mashed potatoes is a winner with everyone! Your kids will be begging for you to make it again and again!
Thanks to Sea Cuisine, this recipe comes together in less than 30 minutes.ย ย This recipe starts with Sea Cuisine Garlic Herb Tilapia created by chefs, cooked by you! ย That means itโs already masterfully seasoned, saving you time and effort – all you have to do is cook it from frozen โ no seasoning or thawing required!
Itโs one of the easiest yet tastiest recipes you can make.ย After you pan fry the tilapia, just whisk together the 5-ingredient pesto cream sauce to create a restaurant quality dish at home.ย
It’s a one skillet winner. ย ย This easy tilapia recipe is made in one skillet, including the sauce, making cleanup a breeze! It great for weeknight dinners or anytime you donโt feel like doing dishes!ย
Itโs nutritious.ย Sea Cuisine Garlic Herb Tilapia boasts 21 grams of protein per serving without any artificial flavors.ย Itโs also an excellent source of vitamins and minerals, such as selenium, vitamin B12, niacin and potassium. The sauce is lightened up by using chicken broth and cornstarch along with the heavy cream OR you can skip the heavy cream altogether and swap it for evaporated milk.ย
Itโs pantry friendly. ย ย You will love that the Sea Cuisine Roasted Garlic and Herb Tilapia comes shrink wrapped and frozen so you’re always just minutes away from a chef seasoned dinner.
This recipe is incredibly flexible.ย ย Add veggies, tomatoes, sun-dried tomatoes, olives, artichokes, swap the cream for evaporated milk, add garlic, Parmesan, etc. and serve over anything from potatoes, to rice, to gnocchi toย spaghetti squash -as long as you have the pan fried tilapia, you are golden!
Great for meal prepping. ย Just cook up your tilapia fillets and sauce, divvy it up among your prep containers for lunches or dinners throughout the week.ย
What is Tilapia?
If you arenโt familiar with tilapia, welcome to this wonderfully mild, white flaky fish thatโs low in calories and fat, and high in protein. Here are a few fun facts:
Tilapia is currentlyย the fourth most popular type of fish in the US behind tuna, salmon and Alaskan pollock.
Tilapia is the third most popular aquaculture or farm raised seafood product behind shrimp and salmon.
Tilapia is nicknamed the โaqua-chicken,โ because it can be produced on a mass scale.ย This allows tilapia to be available year-round at affordable prices without sacrificing quality.
Processing and packaging methods are regulated to ensure the tilapia fillets have a mild, uniform flavor.
Tilapia is the oldest farm raised fish in the world.ย It is primarily raised in freshwater systems using ponds, raceways or open waters.
what tilapia should I use?
This recipe uses one package of Sea Cuisine Smart Indulgence Roasted Garlic and Herb Tilapia for flavor and convenience.ย Both my husband and I love Sea Cuisine! The first time I made these tilapia fillets (without the sauce), my very fish-picky husband, devoured three whole fillets! He not only praised the fish but now makes it regularly on his own.
The two Sea Cuisine tilapia fillets come pre-seasoned with garlic, basil, thyme, and parsley without any artificial flavors. That means they are delicious cooked up plain or in less than 30 minutes, you can be sinking your teeth into tender, juicy, superbly seasoned tilapia enveloped in a dreamy sauce.ย
WHERE CAN I FIND IT?
In addition to Roasted Garlic and Herb Tilapia, Sea Cuisine offers a family of chef-imagined, glazed, crusted and rubbed seafood products that allow you to be fearless in the kitchen and create delicious recipes in less than 30 minutes! ย You will find Sea Cuisine in the frozen seafood section of these retailers: Target, Kroger, Albertsonโs (Vos/Shaws/Acme/Jewel), and Food Lion.ย To find a store near you, follow this link and enter your zip code.
Is Farm Raised Tilapia Safe to Eat?
Yes, farm raised tilapia in proper conditions are safe and nutritious to eat.ย Tilapia is a lean source of protein that is also high in several vitamins and minerals, such as selenium, vitamin B12, niacin and potassium.ย In fact, the U.S. Food and Drug Administration (FDA) lists tilapia as one of the best fish choices for pregnant or breastfeeding women and children over the age of 2 years.ย
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Due to some harmful farming practices, people should be aware of where their fish is coming from, that is why you will love Sea Cuisineโs commitment to sustainability. ย In addition to disclosing the sources of their farmed seafood through the Sustainable Fisheries Partnershipโs Ocean Disclosure Project, they source farmed products that are:
-Recognized by the GSSI benchmark;
-Aquaculture Stewardship Council (ASC)-certified or from suppliers -undergoing full ASC assessment;
-Global Aquaculture Alliance Best Aquaculture Practices (1-4 stars)-certified;
-From credible, publicly documented Aquaculture Improvement Projects;
-OceanWiseTM-recommended or rated Best Choice or Good Alternative by Seafood WatchTM
WHAT DO I NEED TO MAKE THE TILAPIA SAUCE?
The sauce for the pan fried tilapia is wonderfully simple yet exquisite from simmering just a few ingredients. Letโs take a closer look at what youโll need to create this hypnotic blend (full recipe with measurements in the recipe card at the bottom of the post):
CAN I SUBSTITUTE THE HEAVY CREAM?
The heavy cream + chicken broth + cornstarch elevates this pan fried tilapia to restaurant delicious without all the calories of usingย allย heavy cream.ย ย If youโre trying to save more calories, you can substitute the heavy cream with evaporated milk whisked with 1 teaspoon cornstarch or milk whisked with 1 ½ teaspoons cornstarch.
How to Pan Fry Tilapia
This tilapia recipe is a spectacular saucy, repeat favorite simple enough for every day, exquisite enough for company or special occasion! Letโs look at just how easy it is to make in 3 steps! (See the recipe card at the bottom of the post for measurements.)
Step 1: Pan Fry the tilapia
Heat a drizzle of oil in a skillet over medium high heat, medium if your skillet runs hot. Add the frozen Sea Cuisine Smart Indulgence Roasted Garlic and Herb Tilapia fillets in a single layer and cook until a deeply golden crust forms, flipping halfway though, about 10 minutes.
Step 2: Make the sauce
Reduce heat to low and add heavy cream to the now empty skillet. Mix chicken broth with cornstarch and add to the skillet, followed by the pesto. Bring sauce to a simmer while scraping up any brown bits on the bottom of the pan; simmer until the sauce thickens to desired consistency, stirring often. Stir in a splash of lemon juice and season with salt and pepper to taste.
Step 3: Combine
Add the tilapia fillets back to the skillet and spoon the sauce over top. Serve over pasta, mashed potatoes or rice and dig in!
How long to cook Tilapia on the stove
For frozen tilapia, cook for 10 -11 minutes, turning over halfway through cooking. For fresh or thawed tilapia, cook fillets for about 2-3 minutes on each side, depending on the thickness of the fillets. They should turn opaque and easily flake with a fork when done. The internal temperature should reach a minimum internal temperature of 145 ฬF.
Tilapia Recipe Pan Frying tips
Cook the tilapia from frozen.ย Thatโs right, there is no need to thaw the fillets!ย
Every skillet cooks differently, so be prepared to adjust the cooking time and heat. Lower the heat as needed so the fish cooks evenly.ย Alternatively, if a golden crust isn’t forming, you may need to crank up the heat.
Let the fish sear.ย Let your tilapia fillets cook on one side without moving or touching so they can sear properly and develop the golden, crispy crust.ย After the maillard reaction takes place, the caramelization will allow the fish to easily detach from the pan.
If your fish is deeply golden before it is cooked through, remove it from the pan and let it finish cooking in the simmering sauce.
Donโt overcook.ย Pan fried tilapia will remain buttery, juicy and tender as long as it isnโt overcooked.ย I suggest cooking to 145 degrees F when pan searing then allowing it to finish coming to 155 degrees in the sauce. ย
Use a meat thermometer.ย You can guestimate the doneness of the tilapia fillets by watching the color but the most accurate method is to use anย instant-read thermometer.ย ย
Thin sauce, if needed.ย If the sauce becomes thicker than you like, stir in additional chicken broth a little at a time.ย
To thicken the sauce.ย The sauce will thicken as it simmers; the longer it simmers, the thicker it will become. Keep in mind it will also thicken up a bit after removed from the heat.
possible recipe variations
- Use a heavy cream substitute: Swap the heavy cream for evaporated milk mixed with 1 teaspoon cornstarch. Just remember that fat equals flavor so the cream sauce wonโt taste quite as decadent.
- Make it lemony: As written, the sauce isnโt super lemony, just brightened by the lemon juice. If you would like more of lemon sauce, add an additional tablespoon lemon juice.
- Add vegetables: Add any chopped vegetables such as asparagus, broccoli, zucchini, green beans, bell peppers, corn, cherry tomatoes etc. and sautรฉ them after youโve cooked the salmon, then stir in the sauce ingredients.
- Add sun-dried tomatoes: Pesto and sun-dried tomatoes are heavenly together! Purchase sun-dried tomatoes in a jar packed in oil, not water. They are usually located near the olives or pickles at your grocery store. Chop about ยฝ cup and sautรฉ for a minute before adding the sauce ingredients.
- Add capers: Add 2-3 tablespoons capers for a tangy, briny, lemony explosion. They add both acid and salt which intensify the flavor of the sauce. They should be easy to find by the olives at your grocery store.
- Add artichokes: These are tender, slightly sweet and nutty and divine in creamy sauces. Purchase artichoke hearts in water NOT marinated. The marinated ones often have an acrid taste. Chop and sautรฉ for a minute or so before adding the sauce.
- Add Parmesan: Depending on which pesto you use, or if you simply want a more Parmesan punctuated sauce, whisk 3-4 tablespoons freshly grated Parmesan into the sauce to melt at the end of cooking. Use freshly grated Parmesan cheese grated on the finest holes of your grater for superior melting ability and flavor.
- Spice it up: Add red pepper flakes to enliven the sauce or add to individual servings.
What to serve with Tilapia
This tilapia recipe is delicious with a simple side of rice or potatoes, a green salad or roasted vegetables and some crusty bread to mop up the heavenly sauce.ย Here are some more scrumptious options: ย
Rice or potatoes:ย This tilapia recipe is so flavorful, it pairs well with a simple starch such as mashed potatoes, rice, or quinoa to soak up the delectable pesto cream sauce. It is also fabulous with a buttery pasta like orzo, or if youโre feeling a little fancier, it also is fantastic withย Cacio e Pepe or risotto.
Low carb alternatives:ย You can also go low carb and serve the pan fried tilapia with cauliflower rice, cauliflower mashed โpotatoes,โ zucchini noodles orย spaghetti squash.
Vegetables:ย This tilapia recipe pairs well with any number of veggies but particularly well withย Roasted Parmesan Broccoli,ย Roasted Parmesan Asparagus,ย ย Roasted Carrotsย orย Glazed Carrots,ย ย Sautรฉed Brussels Sprouts,ย orย Parmesan Roasted Root Vegetables.
Salad:ย ย Tilapia is also tasty with a big green salad, Caesar Salad,ย Spinach Salad, Apple Salad, Roasted Butternut Squash Salad orย Green Bean Salad.
Bread:ย Of course, every saucy entrรฉe (or arguably any entrรฉe) needs a side of bread to ensure no sauce is left behind. You can serve tilapia with a side of crusty bread or weโre obsessed with myย Garlic Breadย recipe,ย Dinner Rolls,ย orย Garlic Parmesan Butter Breadsticks.ย
More ways to use Pan Seared Tilapia
In addition to serving this pan fried tilapia in a creamy sauce, you can also add it to:
-pasta
-pasta salad
-green salad
-risotto
-wraps
-sandwiches
How to store and reheat Tilapia
Storage:ย Tilapia should be stored in an airtight container in the fridge for three to four days.ย You may freeze the pan-fried tilapia for up to three monthsย without the sauce.ย ย The sauce should not be frozen because it will break and become an unpleasant texture.
Microwave:ย Transfer a serving to a microwave safe plate and microwave for 1 minute followed by 20 second intervals until heated through, taking care not to overcook.
Stove:ย Add tilapia with sauce to a skillet and heat over medium low until warmed through, taking care not to overcook.
Pan Fried Tilapia Recipe FAQs
To cook tilapia without it falling apart, handle it gently and use a nonstick pan. Donโt flip the fillets before the first side is lightly browed. When ready to flip, use a long spatula that fits the length of the fillet and carefully turn over.
To prevent tilapia from drying out, donโt overcook! Use a moderate heat level and watch for the fish to turn opaque and flake easily. Remove the fillets from the pan as soon as they reach an internal temperature ofย internal temperatureย of 145 ฬF so they donโt continue to cook. Let the tilapia fillets rest briefly before serving to reabsorb the juices throughout the entire fish.
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Pan Fry Tilapia with Pesto Cream Sauce
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Ingredients
- 1 tablespoon olive oil
- 1 package Sea Cuisine Smart Indulgence Roasted Garlic and Herb Tilapia (frozen)
- 1/2 cup heavy cream (or evaporated milk + 1 teaspoon cornstarch)
- 1/3 cup pesto
- 1 cup low sodium chicken broth
- 2 teaspoons cornstarch
- 1 tablespoon lemon juice
- salt and pepper to taste
Instructions
- Heat 1 tablespoon olive oil over medium high heat (medium if your stove runs hot) in a nonstick skillet.
- Add the frozen fillets in a single layer and cook for 10 -11 minutes, turning over halfway through cooking. Cook until golden on the outside with a minimum internal temperature of 145 ฬF; transfer to a plate.
- Reduce heat to low and add heavy cream and pesto to the now empty skillet. Whisk chicken broth with cornstarch and add to the skillet.
- Bring the sauce to a simmer until thickened to desired consistency, stirring often. Stir in lemon juice. Season to taste with salt, pepper (I add about ⅛ teaspoon of each).
- Add tilapia back to the skillet and spoon the sauce over top. Serve over pasta, mashed potatoes or rice.
Video
Notes
How to Store and Reheat
- Storage:ย Tilapia should be stored in an airtight container in the fridge for three to four days.ย ย
- To reheat: Microwave for 1 minute followed by 20 second intervals until heated through, taking care not to overcook or warm in a skillet over medium-low heat.ย
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Leave a Review, I Always Love Hearing From You!
Jillian says
To anyone wondering if they should make this, let me tell you. MAKE THIS. It’s delicious. I didn’t have the type of tilapia called for in the recipe but I subbed regular plain tilapia and added the seasonings found on the package of the sea cuisine tilapia. We ate it over roasted spaghetti squash and it was a house winner. You won’t be disappointed!
Jen says
Thank you so much for the glowing review Jillian! I’m so pleased the family loved this recipe!
Karen says
I’m going to try this tonight. Is it possible to air fry the tilapia while making the sauce in the pan? Or does cooking the fish in the pan add a lot of flavor to the sauce?
Thank you.
Jen says
Yes, you can absolutely due that!
Claudia Landberg says
Omg this was AWESOME!! The sauce really made the dish! Hubby and 95 year old dad loved it as well.
Jen says
Thank you! I’m so happy to hear everyone enjoyed it!!
Kamar says
Thank you so much for this recipe. I have only plain tilapia. Do you have any suggestion on how to season it to achieve the result of the pre-seasoned one, please? Thanks in advance!
Jen says
Hi Kamar! You can season your Tilapia with garlic, basil, thyme, and parsley. I hope the recipe turns out wonderful for you!