Skillet-Seared Tilapia
Skillet-Seared Tilapia brings a tender, flaky fillet with a buttery finish and a gentle kick from Cajun seasoning. Garlic, onion, and herbs build warmth and aroma, while a touch of lemon-pepper brightens each bite. Ideal for a quick weeknight dinner, it pairs well with rice, greens, or roasted vegetables.
- Prep10 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Skillet-Seared Tilapia, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 55 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 89 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 36
- Heart Health
- 54
- Metabolic
- 11
- Digestive
- 20
- Inflammatory
- 51
- Performance
- 43
- General Wellness
- 1
Warm the butter and olive oil in a large skillet over medium heat. Add the garlic, onion, Cajun seasoning, basil, parsley, and lemon-pepper seasoning; stir until fragrant, about 30 seconds. Add the tilapia fillets and raise the heat to medium-high.
- 2
Cook the tilapia until it turns opaque and the fillets flake easily with a fork, 3 to 4 minutes per side. Adjust the heat if it starts browning too fast.
- Calories 275.65 kcal Moderate 14%
- Protein 19.32 g Good Source 39%
- Carbohydrate 22.8 g 8%
- Total Fat 9.93 g Moderate 13%
- Saturated Fat 4.85 g High 24%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 61.09 mg High 20%
- Sodium 174.32 mg Moderate 8%
- Dietary Fiber 0.11 g Low Source 0%
- Total Sugars 0.11 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 138.72 mg Moderate 11%
- Iron 1.22 mg Low Source 7%
- Potassium 529.96 mg Moderate 11%
- Vitamin A 2.3 mcg Low Source 0%
- Vitamin C 20.15 mg Good Source 22%
- Vitamin D 3.52 mcg Moderate 18%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Milk 🥛
- Garlic 🧄
- Onions 🧅
About This Recipe
Skillet Seared Tilapia is made with 9 ingredients and serves 4. It takes about 20 mins and is rated easy. Key ingredients include Butter, Cajun Seasoning, Diced Onion, and Dried Basil. Each serving provides about 275.65 kcal, and is a good source of protein.
Recipe Questions
- What is Skillet-Seared Tilapia made of?
- The main ingredients are Butter, Cajun Seasoning, Diced Onion, Dried Basil, Dried Parsley. The full list of 9 is above.
- How long does it take to make Skillet-Seared Tilapia?
- About 20 mins in total: 10 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 275.65 kcal. The full nutrition breakdown is above.
- Is Skillet-Seared Tilapia easy to make?
- This recipe is rated easy, with 9 ingredients and 2 steps.
- Is Skillet-Seared Tilapia healthy?
- Skillet-Seared Tilapia has an easyChef Pro health score of 47/100. Per serving, it provides 275.65 calories and 19.32 g of protein, or 39% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 174.32 mg (8% of the Daily Value) and saturated fat at 4.85 g (24% of the Daily Value). It contains Fish, Milk, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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