Pan Seared Spiced Tilapia

Recipe: Pan Seared Spiced Tilapia

INGREDIENTS

• 3 tilapia fillets (4 ounces each)
• 1 tablespoon olive oil (or grape seed oil)
• 2 tablespoons unsalted butter, melted 
• 1/2 teaspoon oregano
• 1 teaspoon cayenne pepper
• 1 teaspoon cumin powder
• 1 teaspoon garlic powder
• 1/2 teaspoon pepper
• 1 teaspoon salt

 TOMATO SAUCE: (optional - can be substituted with freshly squeezed lime or lemon juice)

• 1 cup water (Or chicken stock or broth)
• 2 medium sized tomatoes
• 1 tablespoon olive oil 
• 1/4 onion, diced 
• Seasoning with salt and pepper

INSTRUCTIONS

For the fish:

1. Rinse tilapia fillets in cold water and pat dry with paper towels.
2. In a small bowl, mix the spices together. Sprinkle them over both sides of the fish to cover thoroughly. 
3. Heat the olive oil and butter in a skillet over medium high heat. Place fillets in and cook for about 4 minutes each side, until fork can pierce through easily on the thickest part. 
4. When fish is done, remove from skillet and serve immediately with tomato sauce (or freshly squeezed lime/lemon juice)

For the sauce:

1. Heat olive oil in a pan over medium high heat. Add onion in and cook until soften or translucent in spots.
2. Add tomato in pan, sauté to mix well with onion.
3. Add water, bring to boil and season with salt and pepper.
4. Layer over cooked tilapia and serve immediately.