Pan-Seared Thai Tilapia with Sweet Chili Glaze

By AislePrompt Editorial · Published 2026-07-03 · Updated 2026-07-03

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

Lightly pan-seared tilapia fillets glazed with a vibrant sweet chili sauce and garnished with fresh herbs for a balanced, flavorful seafood dish. This Thai-inspired seafood recipe, ready in about 20 minutes, pairs tilapia fillets, vegetable oil, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 10 min Serves 4 Thai cuisine 280 cal/serving

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Ingredients

4 fillets (about 150 g each) tilapia fillets
2 tbsp vegetable oil
3, minced garlic cloves
4 tbsp sweet chili sauce
1 tbsp fish sauce
1 tbsp lime juice
2 tbsp, chopped fresh cilantro leaves
2, thinly sliced green onions
1/4 tsp black pepper

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Instructions

Step 1: Pat dry 4 tilapia fillets and season both sides with 1/4 tsp black pepper.
Step 2: Heat 2 tbsp vegetable oil in a large nonstick skillet over medium-high heat until shimmering. Place fillets skin-side down and cook for 3-4 minutes until the edges are crispy and golden.
Step 3: Flip fillets carefully and cook the other side for 2-3 minutes until fish is cooked through and flakes easily.
Step 4: Lower heat to medium and add 3 minced garlic cloves, stirring quickly for 30 seconds until fragrant. Pour in 4 tbsp sweet chili sauce, 1 tbsp fish sauce, and 1 tbsp lime juice, stirring to combine and coat the fillets with a glossy glaze.
Step 5: Remove from heat and garnish with 2 tbsp chopped fresh cilantro leaves and 2 thinly sliced green onions. Serve immediately with steamed jasmine rice.