Pan Roasted Tilapia

June 12, 2012

After realizing that I have not been eating as healthy as I should be, I have decided to cut the processed crap and do more "clean eating".  I have been having way too much fun eating whatever I feel like having and at my age, it just doesn't work like that.  Those sweets had me feeling sluggish, not drinking enough water had me feeling puffy and bloated and over-loading on junk had me feeling just plain awful.  This summer, I will be preparing healthy and flavorful meals containing whole grains, fresh protein and colorful vegetables for us to enjoy.  As a family.  I'm excited!

I have been making this tilapia dish for a few years now and it's a never-fail, always good recipe.  You could use any fish with this, I love the mild taste of tilapia and it is strong enough in texture to hold up to the cooking without falling apart.

Fresh or frozen tilapia filets, rinsed and patted dry
A combination of your favorite seasonings, I used my stand-bys: garlic powder, onion powder, paprika, seasoning salt, fresh cracked pepper and dried parsley.
3-4 tablespoons of olive oil
1 medium onion, thinly sliced

{First: rinse, dry and lay out your fish to be seasoned.} 

{Preheat a large NON-STICK pan {I prefer a seasoned cast iron pan} over medium heat. While the pan is heating, thinly slice your onion.  Add 2 tablespoons of oil and begin to saute your onions.}

{While the onions are getting started, season your fish really well.  Go easy on the seasoning salt, you don't want SALTY fish.  You want SEASONED fish. I used about a teaspoon of each, generously and evenly sprinkling both sides.}

{Move your onions to one side of the pan and add 2 more tablespoons of olive oil.  Add your fish to the hot pan, the top side first and do not move it.  Let it roast in the pan for about 5-7 minutes.}

{After about 5-7 minutes, flip your fish and let the other side roast.  Let the skin side cook for a minute longer to get a bit crispy. Do not move it while it's cooking, you will remove the seasoning. :)  Stir your onions, making sure they brown on all sides. Remove them when they are done.} 

{This is what your fish will look like when it's done. Perfectly seasoned and oh so moist!}

{After plating, top the fish with your roasted caramelized onions. I served this with the most amazing brown rice salad that you will ever put in your mouth. LOL! I will be posting that recipe tomorrow so stay tuned!}

Are you a tilapia fan? I hope so, you need to try this dish! :)

 xoxo, thanks for reading! ♥

1 comment

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