Thursday, July 25, 2013

Recipe: Pan-Seared Tilapia- the perfect recipe.

For weeks, I have been trying to perfect my tilapia recipe. I have tried different spice rubs, cooking techniques and types of tilapia fillets. I have finally found my perfect recipe and techinque. I am kind of excited to share it!

1. Heat a flat bottom pan, whether it's a grill pan or a skillet on medium high heat.

2. Put about two tablespoons of olive oil in the pan, You want a thin hot oil layer in the pan so if your pan is bigger, add more oil!

3. Prepare your coating. I like to use flour or panko if I am feeling a little fancy, with a ton of spices.

My favorite combos:

  • Ground Sage, Salt, Pepper for a simple base
  • Garlic powder, basil leaves and white pepper for a more italian base
  • Onion powder, cilantro and salt and a little red chili flake for a more Latin base
  • Turmeric, cumin and paprika for an exotic base
Basically, I put a bit of flour like half a cup and then like 10 good shakes of each spice into the flour and mix it with a fork.

4. Pat your fish down a little and then coat both sides well with your coating. I double coat so I do both the front and the back, and then do it again to make sure it covers it all completely. I find that smaller thinner fillets work best for this dish but the longer ones are really nice if you do not coat the sides and just the front and the back. 

5. Lay the bigger side of the fillet into the hot oil and do not touch it for 2 minutes. You want it to brown nicely and evenly and moving it will really mess this up!

6. Flip the fish as soon as you see about half of the fish is white and the other half raw. Both sides need a good searing so make sure you are watching your fish. 

7. Take it out when finished and make sure to rest in between paper towels to soak up the extra oil. Olive oil is good for you but greasy fish is not so delicious. 

8. Enjoy with some rice or steamed veggies or my favorite in a spinach salad. 

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