Pan-Seared Tilapia with Dendê Oil and Coconut Rice

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Delicate tilapia fillets pan-seared in vibrant dendê (palm) oil served alongside fragrant coconut-infused rice, inspired by Afro-Brazilian coastal flavors. This brazilian-inspired seafood ready in about 40 minutes pairs fillets (6 oz each) tilapia fillets, dendê oil (red palm oil), minced garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 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: 30 min Serves 4 Brazilian cuisine 420 cal/serving
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Ingredients

Instructions

  1. Step 1: Rinse 1 1/2 cups long-grain white rice under cold water until water runs clear. In a medium saucepan, combine the rinsed rice, 1 1/4 cups coconut milk, and 1 cup water. Bring to a boil over high heat, then reduce to low, cover, and simmer for 18 minutes until the liquid is absorbed and rice is tender. Remove from heat and let steam covered for 5 minutes. Fluff with a fork and stir in 2 sliced scallions.
  2. Step 2: Pat dry 4 tilapia fillets and season both sides with 1 tsp salt and 1/2 tsp black pepper.
  3. Step 3: Heat 3 tbsp dendê oil in a large nonstick skillet over medium-high heat until shimmering. Add the 3 minced garlic cloves and sauté for 30 seconds until fragrant.
  4. Step 4: Add the tilapia fillets to the skillet and cook for 3-4 minutes on each side until golden and cooked through, edges crisping slightly.
  5. Step 5: Serve the tilapia over the coconut rice with lime wedges on the side for squeezing.

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Frequently asked questions

How long does Pan-Seared Tilapia with Dendê Oil and Coconut Rice take to make?

Total time is about 40 minutes (10 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Tilapia with Dendê Oil and Coconut Rice?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep dendê oil (red palm oil) from drying out.

Can I substitute ingredients in Pan-Seared Tilapia with Dendê Oil and Coconut Rice?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Tilapia with Dendê Oil and Coconut Rice for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Pan-Seared Tilapia with Dendê Oil and Coconut Rice?

Brazilian seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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