Pan-Seared Tilapia with Lemon & Garlic

Name: Pan-Seared Tilapia with Lemon & Garlic
Yield: 4
Ingredients: For the Tilapia; 4 tilapia fillets (5–6 oz each); 2 tbsp olive oil; 1 lemon, halved; 3 garlic cloves, minced; 2 tbsp fresh parsley, chopped - to finish; ½ tsp sea salt; ¼ tsp black pepper; For the Family; 2 cups jasmine rice or roasted baby potatoes - serve alongside

Tilapia is a lean, mild white fish with high protein and near-zero fat - a good fit for early GLP-1 use. Pan-searing gives the fillet a golden crust that adds flavour and texture without extra ingredients. Lemon and garlic go in off the heat so they don’t burn. Fresh parsley finishes it. Ready in about 20 minutes.

Family Table

Dinner

Fish & Seafood

High Protein

Low Fat

Low Fiber

Low Carb

30 Minutes or Less

Nausea friendly

Anti-inflammatory

Allergens:

Fish

Servings

32g

Protein

0.5g

Fiber

8/10

Nutrition Score

Ingredients

For the Tilapia

4 tilapia fillets (5–6 oz each)
2 tbsp olive oil
1 lemon, halved
3 garlic cloves, minced
2 tbsp fresh parsley, chopped - to finish
½ tsp sea salt
¼ tsp black pepper

For the Family

2 cups jasmine rice or roasted baby potatoes - serve alongside

Ingredient notes:

Tilapia - A mild, very lean white fish with high protein and near-zero fat. Fresh or thawed from frozen both work. Pat dry thoroughly before cooking - moisture on the surface prevents the crust from forming.
Lemon - Squeeze half over the fillets as they finish cooking and use the other half to serve. Fresh lemon only - bottled lemon juice is too sharp and flat for this recipe.
Fresh parsley - Added off heat as a finishing herb. Bright, clean, and slightly bitter - it cuts through the richness of the olive oil and lifts the whole dish. Dried parsley doesn’t work here.
A fish spatula - Tilapia is delicate and will stick or break with a standard spatula. A thin fish spatula makes flipping clean and easy. If you don’t have one, let the fish release naturally before attempting to flip - if it’s sticking, it’s not ready.

Recipe Instructions

Prep the fish - Pat tilapia fillets dry on both sides with a paper towel. Season both sides with salt and pepper. This step determines whether you get a crust or a steam - dry fish sears, wet fish steams.
Heat the pan - Heat olive oil in a large skillet over medium-high heat until shimmering - about 2 minutes. The oil needs to be hot before the fish goes in.
Sear - Add fillets without crowding. Do not move them for 3–4 minutes - let the crust form. When the fish releases easily and a golden crust has developed, flip carefully. Cook for another 2–3 minutes on the second side until opaque and flaking.
Add garlic and lemon - Reduce heat to low. Add minced garlic to the pan and cook for 30 seconds. Squeeze half the lemon over the fillets. Spoon the pan juices over the fish once.
Finish and serve - Remove from heat. Top with fresh parsley. Serve her portion immediately with lemon wedges from the remaining half. Serve the family’s portion alongside rice or roasted potatoes.

Recipe notes:

Pat the fish dry Moisture on the surface of the fish creates steam in the pan and prevents the crust from forming. Pat both sides dry with a paper towel before seasoning - it makes a significant difference to the result.

Family add-on Jasmine rice or roasted baby potatoes both work well alongside this recipe. The pan juices spoon nicely over rice as a light sauce.

Nutrition Per Serving

Serving Size: 1 tilapia fillet with pan juices

	Per serving
Calories	190
Protein	32g
Total Fat	7g
Total Carbohydrate	2g
Dietary Fiber	0.5g
Sugars	0g
Sodium	220mg

Based on a 5–6 oz tilapia fillet with olive oil, lemon, and garlic. Rice and potatoes not included. Nutritional information is estimated and provided for general guidance.