Palmer’s Direct To You Market
Pan-Seared Tilapia Fillet
This Pan-Seared Tilapia Fillet is a simple and delicious dish that pairs tender tilapia with grilled portobello mushrooms and wild rice. Perfect for a healthy and quick meal, it combines the mild flavor of tilapia with the rich taste of portobello mushrooms.
- Prep Time: 10 min
- Cook Time: 10 min
- Total Time: 20 min
- Yield: 1 serving 1x
- Category: Main Course
- Method: Searing and Baking
- Cuisine: American
Ingredients
1 (5-7 oz) tilapia fillet
0.5 cup cooked wild rice
0.5 portobello cap, sliced and grilled
Salt and pepper, to taste
1 tbsp canola oil
Instructions
1. Preheat Oven: Preheat your oven to 400°F.
2. Season Tilapia: Season the tilapia fillet with salt and pepper.
3. Heat Pan: Heat a pan over high heat until it is hot enough to just about smoke.
4. Sear Tilapia: Add about a tablespoon of canola oil to the pan and let it heat for 30 seconds. Carefully place the tilapia in the pan and give the pan a few shakes to prevent sticking. Let the fillet sear uninterrupted for four minutes.
5. Bake Tilapia: Using a spatula, flip the tilapia and place the pan in the preheated oven for three to four minutes or until the internal temperature reaches 135°F. Remove from the pan and let rest for five minutes.
6. Grill Mushrooms: While the fish is in the oven, lightly oil, salt, and pepper the mushroom slices. Grill or sear on each side until tender.
7. Serve: Plate the tilapia fillet with the grilled mushroom slices and wild rice. Enjoy!
Notes
Cooking Tip: Ensure the pan is hot enough before adding the tilapia to achieve a good sear.
Serving Suggestion: Serve with a side of steamed vegetables or a fresh salad for a complete meal.
Optional Garnish: Add a squeeze of fresh lemon juice over the tilapia for a burst of freshness
Nutrition
- Serving Size: 1 fillet with sides
- Calories: Approximately 350-400 calories per serving (depending on specific ingredient brands and measurements)