ZESTY LIME AND CORIANDER PAN-SEARED TILAPIA
Zesty Lime And Coriander Pan-Seared Tilapia is a fresh and vibrant dish that highlights the delicate flavours of tilapia, complemented by zesty lime and aromatic coriander. This simple yet elegant recipe is perfect for a light lunch or dinner, offering a healthy and low-fat meal packed with essential nutrients. The combination of lime juice and coriander enhances the natural sweetness of the fish, while olive oil ensures a moist and tender texture. This Zesty Lime And Coriander Pan-Seared Tilapia is made with minimal ingredients and a quick cooking process, which is ideal for busy individuals seeking a nutritious and satisfying meal. Whether served on its own, paired with steamed vegetables or accompanied by a light salad, this tilapia recipe is sure to impress. Its citrusy aroma and refreshing taste make it a delightful choice for warm days or when you crave a light yet flavourful seafood dish.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
5 ingredients or less, Pan-Fry, Marinate
OCCASION/HOLIDAY
Summer, Picnic, Party
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, Low Fat, Low Cholesterol, Quick & Easy, Wheat / Gluten-Free
DISH TYPE
Seafood Main
INGREDIENTS
The following ingredients required for the preparation of Zesty Lime And Coriander Pan-Seared Tilapia are listed below:
- 100 grams | 3.53 ounces | tilapia fillet
- 2.5 milliliters | 0.08 fluid ounces | ½ teaspoon lime juice
- 2.5 milliliters | 0.08 fluid ounces | ½ teaspoon olive oil
- 0.30 grams | 0.01 ounces | ½ teaspoon fresh coriander, chopped
- 1.5 grams | 0.05 ounces | ¼ teaspoon salt
- 0.30 grams | 0.01 ounces | ¼ teaspoon black pepper
FULL NUTRITIONAL INFORMATION
- Calories: 148 kilocalories
- Protein: 26.0 grams
- Carbohydrate: 0.3 grams
- Total sugars: 0.1 grams
- Fat: 5.0 grams
- Saturated fat: 1.21 grams
- Sodium: 631 milligrams
- Potassium: 382 milligrams
- Calcium: 10 milligrams
- Iron: 0.6 milligrams
PREPARATION
- Pat Dry The Fish: Use a paper towel to remove excess moisture from the tilapia fillet.
- Prepare The Marinade: In a small bowl, mix the lime juice, olive oil, chopped coriander, salt and pepper.
- Coat The Fish: Brush the marinade evenly over both sides of the tilapia fillet and let it rest for 10 minutes.
- Heat The Pan: Place a non-stick pan over medium flame and lightly grease it with a few drops of olive oil.
- Cook The Fish: Add the tilapia fillet to the pan and cook for 3 to 4 minutes on one side until golden brown.
- Flip Carefully: Turn the fillet gently and cook for another 3 to 4 minutes until it flakes easily with a fork.
- Serve Immediately: Remove from heat, garnish with extra coriander and serve with a wedge of lime.
PREPARATION TIME
10 minutes
COOKING TIME
8 minutes
TIPS
Here are some helpful tips for Zesty Lime And Coriander Pan-Seared Tilapia:
- Marinate Longer For More Flavour: Let the fish rest in the marinade for up to 30 minutes in the refrigerator.
- Use A Fish Spatula: This helps gently flip the fillet without breaking it.
- Cook On Medium Heat: Avoid high heat to keep the fish moist and prevent it from drying out.
- Pair With Sides: Serve with steamed vegetables, quinoa or a light cucumber salad for a balanced meal.
- Enhance The flavour: Add a pinch of garlic powder for a richer taste.
VARIATIONS
- Spicy Twist: Add a pinch of cayenne pepper or paprika to the marinade for a hint of heat.
- Garlic Infusion: Mince a small garlic clove and mix it with the marinade for extra depth of flavour.
- Citrus Boost: Replace lime juice with lemon or orange juice for a slightly different citrus profile.
- Herb Alternative: Swap coriander with fresh parsley or basil for a unique twist.
- Grilled Option: Grill the fish instead of pan-frying for a smoky flavour.
PREPPING AND STORAGE
- Refrigeration: Store leftover tilapia in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan over low heat.
- Freezing: If storing for longer, freeze the cooked fillet in an airtight container for up to 2 months. Thaw overnight in the refrigerator before reheating.
- Meal Preparation: Marinate the fish in advance and store it in the refrigerator for up to 24 hours to enhance the flavour.
