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Palmer’s Direct To You Market
900 Jefferson Road, 14623

(585) 272-9470

Palmer’s Direct To You Market
900 Jefferson Road, Rochester, NY 14623
(585) 272-9470

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Pan-Seared Tilapia Fillet
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Pan-Seared Tilapia Fillet

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Pan-Seared Tilapia Fillet

Pan-seared tilapia fillet served with grilled portobello mushrooms and wild rice.
Print Recipe

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.

  • Author: Palmer’s Direct To You Market
  • 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

Scale

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)
Food Safety Notice: Always wash hands and sanitize surfaces before and after handling raw meat, poultry, or seafood. Use separate cutting boards for raw proteins and ready-to-eat foods. USDA recommends whole muscle beef and lamb reach 145°F with a 3-minute rest, fish reach 145°F, and all poultry reach 165°F. Temperatures noted for whole muscle beef, lamb, and fish reflect culinary preference and may differ from federal guidelines. Ground meat of any kind must always reach 160°F. Consuming undercooked meat, poultry, or seafood may increase your risk of foodborne illness.