Quick And Easy Tilapia

Eating healthy doesn’t have to be boring. Whipping together tasty nutritious meals can be done in a snap.  Here is a quick and easy dish.

Orange Sesame Pan Seared Tilapia Filet

Fish is a great source of omega 3’s which are an essential nutrient to the body and help in the breakdown of body fat. Getting a good amount of fish in your diet doesn’t have to be challenging. Try this tasty fish dish. Even if you don’t like fish you will enjoy this.

Let’s Get Started

Cooking to me is a lot of improvisation. I like to see what I have in the refrigerator or pantry, and create something fun and delicious. This dish was just that. We started out with some Tilapia filets and built the salad with fresh veggies we had on hand.


  • 4 Tilapia Filets
  • 1 Bunch Fresh Romaine Lettuce
  • 2 Tomato
  • 1 Cucumber
  • 1 Red Pepper
  • 1 Red Onion
  • 1 Carrot
  • 2 Oranges
  • Ginger Dressing

Begin by placing a pan on medium to high heat. Add a small amount of butter or olive oil.

Season your Tilapia filets with your favorite seasoning. For this dish we used Complete Seasoning. Which is a nice blend of herbs and spices.

While the pan is coming to temperature begin chopping up your lettuce.

Once the butter or olive oil has gotten hot enough place your filets into the frying pan and begin to sear them off. Keep an eye on the outer edges of the fish, when they turn white its time to flip.

As the fish is cooking roll an orange around to soften the insides and cut in half. Squeeze the juice of the orange into the pan, the citrus will bring the flavors to life and add a nice compliment to the fish.

Cut up any remaining veggies.

Once the fish has finished cooking give it about 5 minutes to cool off. Placed the cooled fish over your fresh bed of romaine lettuce and fresh veggies. Top it off with a nice ginger dressing and serve.

Not only is this dish a great addition to your current menu but a wonderful fast recipe for guests.

About the author, Steve Hall

Steve is a strength training fanatic who geeks out over the best, most efficient workouts, nutrition and gear to help get you stronger and healthier!