Pan-Seared Tilapia with Warm Citrus Fennel Slaw
- Serves
- 4 servings
- Prep
- 12 min
- Cook
- 15 min
- Cost
- $14.25
- Nutrition
- 310 cal · 38g protein
- quick
- high-protein
🍳 1 pan · Picky-eater safe bet: fruit
Pan-Seared Tilapia with Warm Citrus Fennel Slaw is a Mediterranean weeknight dinner that serves 4 and is on the table in about 27 minutes, for around $14 in groceries. You'll need 1 pan, and the 8 ingredients below are everyday supermarket items. Cooking for a picky eater? Plain fruit works on its own for the one who won't try the rest. Add it to your week and the whole grocery list lands in your Instacart cart in one tap.
Goes with: Warm pita and hummus (5 min)
Contains: Fish— based on the ingredients; brands vary, so check labels.
Cookware you'll need
Set these out before you start — it saves hunting through drawers mid-recipe.
- 12-inch nonstick skilletDon't have one? Amazon →
- Instant-read meat thermometerDon't have one? Amazon →
- Microplane zesterDon't have one? Amazon →
- 8-inch chef's knifeDon't have one? Amazon →
- Large cutting boards (set of 2)Don't have one? Amazon →
- Silicone spatula & turner setDon't have one? Amazon →
Our kitchen essentials list · As an Amazon Associate, DinnerDrop earns from qualifying purchases.
Ingredients
- 1½ lb tilapia fillets
- 1 count fennel bulb
- 1 count red bell pepper
- 1 count orange
- 3 tbsp olive oil
- 1 tbsp honey
- 1 tsp salt
- 1/2 tsp black pepper
Steps
- Thinly slice fennel bulb and red bell pepper; heat 1 tablespoon olive oil in a large skillet over medium heat and cook fennel and pepper 5 minutes until softened, then stir in zest and juice from orange, honey, salt and pepper; remove to a serving platter.
- Wipe skillet clean, add 2 tablespoons olive oil over medium-high heat until shimmering; pat tilapia fillets dry and season both sides with salt and pepper.
- Place fillets in hot oil and sear 3 minutes per side until they reach 145°F internal temperature and are opaque throughout; transfer to the platter over the warm slaw.
- Divide among four plates and serve immediately.
- Picky eater tip: serve the plain seared tilapia with the slaw on the side, or skip the slaw.
- Make ahead: slice the fennel and pepper up to 1 day ahead and store covered in the fridge. Cook the fish fresh.
On the side: Warm pita and hummus (5 min)
1 package pita bread, 1 container hummus
- Warm the pitas in a dry skillet or the oven for 1 to 2 minutes, cut into wedges and serve with the hummus.
Nutrition per serving
- Protein
- 38 g
- Carbohydrates
- 16 g
- Fiber
- 3 g
- Sugar
- 6 g
- Fat
- 10 g
- Saturated fat
- 2 g
- Sodium
- 380 mg
Estimated from the ingredients and amounts in this recipe; brands and portions vary. Not medical or dietary advice.
Photo: Rosalind Chang / Unsplash