Pan-Seared Tilapia with Brazilian Lime and Cilantro Sauce

By AislePrompt Editorial · Published 2026-06-10 · Updated 2026-06-10

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 topped with a zesty lime and fresh cilantro sauce, perfect for a quick Brazilian-style seafood meal. This Brazilian recipe (gluten free), ready in about 20 minutes, pairs tilapia fillets, olive oil, garlic cloves, minced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. 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 Brazilian cuisine 220 cal/serving

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Ingredients

4 pieces (6 ounces each) tilapia fillets
3 tablespoons olive oil
3 garlic cloves, minced
3 tablespoons fresh lime juice
1/4 cup cilantro leaves, chopped
1 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon (optional) red chili flakes

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Instructions

Step 1: Pat dry 4 tilapia fillets and season both sides with 1 teaspoon salt and 1/2 teaspoon black pepper.
Step 2: Heat 3 tablespoons olive oil in a large nonstick skillet over medium-high heat until shimmering.
Step 3: Add the fillets and cook for 3-4 minutes on each side until golden brown and cooked through, flipping carefully.
Step 4: While fish cooks, mix 3 tablespoons fresh lime juice, 3 minced garlic cloves, 1/4 cup chopped cilantro, and 1/4 teaspoon red chili flakes in a small bowl.
Step 5: Remove fish from heat and spoon the lime-cilantro sauce generously over the fillets.
Step 6: Serve immediately with steamed rice and a side salad for a light Brazilian-inspired dinner.