Crispy Pan-Seared Tilapia with Seasoned Fries
This crispy pan-seared tilapia is lightly seasoned and cooked until golden on the outside while staying tender and flaky inside. Paired with oven-baked seasoned fries, it’s a comforting yet lighter take on classic fish and chips—perfect for a weeknight dinner or casual entertaining.
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 2–3
Ingredients
Seasoned Fries
3 medium potatoes, cut into fries
2 tbsp olive oil
½ tsp paprika
½ tsp garlic powder
¼ tsp black pepper
Salt to taste
Crispy Pan-Seared Tilapia
3 tilapia fillets
Salt & black pepper
½ tsp paprika
½ tsp garlic powder
¼ tsp dried oregano
2 tbsp olive oil or butter
Lemon wedges, for serving
Optional Sauce
Tartar sauce or garlic yogurt sauce
Instructions
1. Make the Seasoned Fries
Preheat oven to 425°F (220°C).
Toss fries with olive oil, paprika, garlic powder, pepper, and salt.
Spread in a single layer on a baking tray.
Bake 25–30 minutes, flipping halfway, until golden and crispy.
2. Season the Fish
Pat tilapia dry.
Season both sides with salt, pepper, paprika, garlic powder, and oregano.
3. Pan-Sear the Tilapia
Heat olive oil or butter in a non-stick skillet over medium-high heat.
Cook tilapia 3–4 minutes per side until golden and flaky.
4. Serve
Plate tilapia with seasoned fries.
Finish with lemon juice and sauce if desired.
Notes & Tips
Dry fish well for a crisp sear.
Don’t move fish while searing—let a crust form first.
For extra crunch, lightly dust fish with flour before cooking.
Keep flavors mild and clean.
Frequently Asked Questions
Can I air-fry the fries?
Yes—air fry at 400°F (200°C) for 15–18 minutes.
Can I use another fish?
Yes—cod, haddock, or sole work well.
Is this healthy?
Yes—pan-seared fish + baked fries is lighter than deep-fried.
Nutritional Information
Calories: 460 kcal
Protein: 34 g
Carbohydrates: 42 g
Fat: 16 g
Fiber: 5 g