Pan seared tilapia
601kcal, 71p, 24c, 24f (por refeição)
4 filé(s) (672g)
1 colher de chá (6g)
1 colher de chá, moído (2g)
1/2 xícara(s) (63g)
1 colher de sopa (15mL)
2 colher de sopa (28g)
1
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.
2
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.