Best 2 Sauteed Tilapia With Honey Scallion Dressing Recipes

Tilapia, a mild-flavored white fish, is a versatile ingredient that can be cooked in a variety of ways. In this article, we present two tantalizing recipes that showcase the distinct flavors of tilapia: Sauteed Tilapia with Honey Scallion Dressing and Pan-Seared Tilapia with Lemon Butter Sauce.

The first recipe, Sauteed Tilapia with Honey Scallion Dressing, combines the delicate taste of tilapia with a sweet and savory dressing made from honey, soy sauce, and scallions. This dish is a perfect balance of flavors and textures, with the crispy skin of the fish complementing the tender flesh and the tangy dressing adding a burst of flavor. It's a quick and easy weeknight meal that's sure to become a family favorite.

The second recipe, Pan-Seared Tilapia with Lemon Butter Sauce, takes a more classic approach to cooking tilapia. The fish is pan-seared until golden brown, then finished with a simple yet flavorful sauce made from butter, lemon juice, and herbs. This dish is a great way to enjoy the natural flavor of tilapia, with the lemon butter sauce adding a touch of elegance. It's perfect for a special occasion or a romantic dinner.

Both of these recipes are easy to follow and can be made with ingredients that are readily available. They're also a great way to incorporate more fish into your diet, which is an excellent source of protein, omega-3 fatty acids, and other essential nutrients.

Let's cook with our recipes!

SAUTéED TILAPIA WITH HONEY-SCALLION DRESSING

Sautéed Tilapia With Honey-Scallion Dressing image

Make and share this Sautéed Tilapia With Honey-Scallion Dressing recipe from Food.com.

Provided by dicentra

Categories Tilapia

Time 30m

Yield 4 serving(s)

Number Of Ingredients 11

Ingredients

2 1/2 tablespoons fresh lemon juice
2 tablespoons chopped green onions
1 tablespoon honey
1 tablespoon low sodium soy sauce
1 teaspoon bottled ground fresh ginger
1/4 teaspoon dark sesame oil
1 tablespoon canola oil
4 (6 ounce) tilapia fillets
1/2 teaspoon salt
1/8 teaspoon black pepper
4 cups gourmet salad greens

Steps:

To prepare dressing, combine first 6 ingredients in a bowl, stirring well with a whisk.
To prepare fish, heat canola oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
Arrange 1 cup greens on each of 4 plates. Top each serving with 1 fish fillet; drizzle with 2 tablespoons dressing.

Nutrition Facts : Calories 218.9, Fat 6.7, SaturatedFat 1.3, Cholesterol 85.1, Sodium 530, Carbohydrate 5.9, Fiber 0.2, Sugar 4.7, Protein 34.5

PAN-SEARED TILAPIA

Pan-Seared Tilapia image

This pan-seared tilapia dish is a delicious and easy way to prepare seafood! Great for a quick weeknight meal accompanied with fresh veggies. Try this healthy dish full of flavor and nutrition!

Provided by AppleChef

Categories Seafood Fish Tilapia

Time 18m

Yield 4

Number Of Ingredients 5

Ingredients

4 (4 ounce) fillets tilapia
salt and pepper to taste
½ cup all-purpose flour
1 tablespoon olive oil
2 tablespoons unsalted butter, melted

Steps:

Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.

Nutrition Facts : Calories 249.3 calories, Carbohydrate 11.9 g, Cholesterol 56.3 mg, Fat 10.8 g, Fiber 0.4 g, Protein 24.6 g, SaturatedFat 4.5 g, Sodium 50.9 mg

Tips:

Use a large skillet for sautéing the tilapia to ensure even cooking and prevent overcrowding.
To achieve a crispy skin, pat the tilapia fillets dry before searing them in hot oil.
Use a combination of butter and olive oil for sautéing the tilapia for a flavorful and rich result.
Cook the tilapia fillets for 3-4 minutes per side, or until they are cooked through and flaky.
Make sure the honey-scallion dressing is well-emulsified before drizzling it over the sautéed tilapia.
Garnish the sautéed tilapia with chopped scallions and sesame seeds for a pop of color and extra flavor.

Conclusion:

This sautéed tilapia with honey-scallion dressing is a quick and easy weeknight meal that is packed with flavor and healthy ingredients. The tilapia fillets are crispy on the outside and tender on the inside, while the honey-scallion dressing adds a delicious balance of sweet and savory flavors. Serve this dish with a side of steamed vegetables or rice for a complete and satisfying meal.