Chili Lime Pan Seared Tilapia

This pan seared tilapia is the perfect quick meal to serve! Seasoned with a sweet and spicy rub and finished with a fresh fruit salsa, this easy tilapia recipe delivers on flavor and FAST! Ready in just 15 minutes, Chili Lime Tilapia is a perfect healthy meal to spice up dinner tonight. 

This Pan Seared Tilapia is delicious when served with the apple salsa or Pineapple Mango Salsa and a side of Cilantro Lime Rice.

Chili Lime Pan Seared Tilapia

We seem to have a lot in common.

I like quick, healthy meals, you like quick healthy meals. Especially meals that are ready in under 30 minutes.

I recently shared with you my 15 minute Chicken and Asparagus Stir Fry, and you are asking for more!

More 15 minute meals!

And I  am here to deliver with a quick fish dinner that has restaurant appeal. Just minus the high price tag.

If you have followed my blog for long, you know for most of my life I really did not like fish. However, recently times have changed. I tried for years to like fish, but I just couldn’t do it—and believe me, I know how healthy it is for me.

After falling in love with Tilapia Veracruz, I have been experimenting with fish more and more recently, and actually enjoy it. For me, it has to come down with flavor and when I can take a mild fish and make it sing with flavor, I can eat it and enjoy it!

Flavor reigns king in this recipe for Pan Seared Tilapia. The mild fish fillets are enveloped in a sweet and spicy glaze that is brightened up with fresh lime juice. If I stopped right there this tilapia recipe would be delicious.

BUT why stop there, when you can add a crisp tart apple salsa? Exactly, you want to include this bright and easy topping on your tilapia. The texture of the tart apples paired the sweet and savory tilapia is just a perfect combination.

The entire dish is ready in under 15 minutes–that’s what I call WINNING!

Ingredients

• Tilapia Fillets: 6 ounce tilapia fillets are standard, but this recipe will work with 4 ounce as well, you will just need to decrease cooking time by 1 minute per side. As for purchasing tilapia, I find frozen fillets are best as they are frozen right away and often the freshest. Unless of course you live near an area that you can purchase fish fresh caught. As for which tilapia to purchase, here is a bit more information about the best tilapia to buy.
• Seasoning: I use a simple mixture of chili powder, brown sugar, and garlic for a sweet and spicy rub that is so flavorful!
• Limes: The zest and juice of a fresh lime really help to make the flavors pop in this easy tilapia recipe.
• Apple Salsa: A tart granny smith salsa made with apples, onions, cilantro and lime juice is the perfect finish to the tilapia. It is bright, fresh, tart, and adds texture to the overall dish. You can easily omit the salsa or serve with Mango Pineapple Salsa instead, but the apple salsa is a delicious touch.

How to Pan Fry Tilapia

Pan searing tilapia is the easiest, quickest way to cook tilapia. Not to mention that crispy exterior that pan searing achieves is a great contextual element to the final dish.

To easily pan sear your fish, follow these steps:

1. Pat dry your defrosted fish fillet (to absorb moisture that may cause your grease to splatter).
2. Season both sides of the tilapia with the seasoning blend.
3. Heat oil in non-stick skillet over medium-high heat. You want a relatively high heat, so that the fish sears in the oil instead of absorbing the oil.
4. Place seasoned fish in skillet gently and leave it alone for 4 minutes.
5. Gently flip the fish fillets and finish cooking on remaining side. This will take anywhere from 2-4 minutes depending on thickness of tilapia fillet.

Keep in mind to NOT overcrowd the pan, if your nonstick skillet is on the smaller side, cook the tilapia in batches (as shown pictured below.)

How do you know if tilapia is done?

Tilapia is such a thin fish, that by the time a good sear is achieved on both sides of your fish fillet, your fish should be cooked perfectly.

However to be sure, poke the tines of a fork into the thickest portion of the fish and gently pull up some fish. If you fish is cooked perfectly, it will flake easily and be translucent.

Can you pan fry frozen tilapia?

It is never a good idea to try to pan fry anything frozen. One, you won’t be able to achieve a golden crust on the tilapia (or whatever you are cooking) and the seasoning will not adhere well to frozen meat. Secondly, you can easily burn yourself if you place a piece of frozen meat into hot oil, as immediately frozen crystals will begin to defrost and cause the oil to splatter up at you.

How do you quickly defrost frozen tilapia?

Tilapia is incredibly easy to defrost. Simply, put the frozen fillets in a freezer safe bag and submerge the fillets into a bowl of cold water and leave out on the counter for about 20-25 minutes. Alternatively, you can defrost the frozen tilapia overnight in the fridge.

• I use olive oil to pan fry my tilapia, but any high-smoking oil will work such as coconut, peanut, or vegetable oil.
• Using a granny smith apple is key to this tart and bright salsa. I would not use a sweeter apple. If you don’t have granny smith apples, pineapple would be a great substitution.
• Feel free to omit cilantro if you don’t like it.
• This Chili Lime Tilapia is delicious without the salsa as well.

More Seafood Recipes

• Easy Avocado Tuna Salad
• Mini Shrimp and Grits Appetizer Bites
• Easy Asian Fish Tacos
• Easy Southwestern Baked Tuna Cakes
• Easy Skillet Tilapia Veracruz

Chili Lime Pan Seared Tilapia with Apple Salsa

Tilapia is seasoned with a sweet and spicy rub and finished up with a bright and fresh apple salsa for a delicious quick meal. 

5 from 11 votes

Print Pin Rate

Course: Main Course

Cuisine: American

Keyword: Green Apple Salsa, Pan Seared Tilapia

Prep Time: 5 minutes

Cook Time: 8 minutes

Total Time: 13 minutes

Servings: 4

Calories: 223kcal

Author: Kristen Chidsey

Ingredients

For the Tilapia

• 4 (6 ounce) frozen Tilapia Fish Fillets defrosted
• 1 tablespoon chili powder
• 1 lime juice and zest
• 1 teaspoon kosher salt
• 1/2 teaspoon garlic powder
• 1 tablespoon brown sugar
• 1 tablespoon olive oil

For the Apple Salsa

• 1 granny smith apple diced
• 1 tablespoon red onion minced
• 1 tablespoon cilantro minced
• 1/4 teaspoon kosher salt
• 1 lime juice and zested

Instructions

Pan Seared Tilapia

• Defrost your fish fillets in a bowl of cold water for 20-30 minutes or overnight in the refrigerator.
• Mix together the sugar, chili powder, salt, garlic powder and zest of 1 lime together in a small bowl.
• Remove tilapia fillets from package pat dry. Rub both sides of each fillet with the chili mixture. 
• Heat oil in nonstick skillet over medium high heat. 
• Cook tilapia fillets for 4 minutes per first side and then carefully flip. 
• Squeeze juice of one lime over fish in pan and let fish continue to cook 2-3 minutes or until done.
• Rest fish for 5 minutes before serving with Apple Salsa.

Apple Salsa

• Mix together apple, cilantro, and red onion with juice from 2nd lime. Season with salt and mix well.

Notes

• Do not overcrowd your skillet, as this will cause your tilapia to steam and not brown. Instead, you can use half the oil and cook in 2 batches if needed (as I did)
• The apple salsa is completely optional. It adds a fresh brightness to the dish, but the tilapia is delicious served on its own. 
• I use olive oil to pan fry my tilapia, but any high-smoking oil will work such as coconut, peanut, or vegetable oil.

Nutrition Facts

Chili Lime Pan Seared Tilapia with Apple Salsa

Amount Per Serving

Calories 223 Calories from Fat 54

% Daily Value*

Fat 6g9%

Saturated Fat 1g6%

Cholesterol 85mg28%

Sodium 704mg31%

Potassium 586mg17%

Carbohydrates 8g3%

Fiber 1g4%

Sugar 3g3%

Protein 34g68%

Vitamin A 610IU12%

Vitamin C 9.7mg12%

Calcium 35mg4%

Iron 1.5mg8%

* Percent Daily Values are based on a 2000 calorie diet.

I would love to know how you enjoy this recipe!Snap a picture and tag #amindfullmom on Instagram or Facebook - I would love to see!

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Kristen Chidsey

Hi, I am Kristen, creator of A Mind "Full" Mom. I believe that making a wholesome family meal does not need to be hard or expensive! I love nothing more than to share with you delicious solutions for your hungry family.

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