Pan-Seared Tilapia with Lemon Caper Sauce

By AislePrompt Editorial · Published 2026-06-01 · Updated 2026-06-01

Mild tilapia fillets pan-seared to golden with a bright, tangy lemon caper sauce that complements the fish perfectly. This seafood recipe, ready in about 20 minutes, pairs tilapia fillets, all-purpose flour, salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 230 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.

Ingredients

• 4 fillets (about 6 oz each) tilapia fillets
• 1/4 cup all-purpose flour
• 1 tsp salt
• 1/2 tsp black pepper
• 3 tbsp unsalted butter
• 2 tbsp olive oil
• 3 tbsp lemon juice
• 2 tbsp, drained capers
• 1 tbsp, chopped fresh parsley

The pan we’d use for this → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Instructions

1. Step 1: In a shallow dish, combine 1/4 cup all-purpose flour with 1 tsp salt and 1/2 tsp black pepper. Lightly dredge 4 tilapia fillets in the flour mixture, shaking off excess.
2. Step 2: Heat 2 tbsp olive oil and 2 tbsp unsalted butter together in a large skillet over medium-high heat until butter melts and foams.
3. Step 3: Add the fillets to the pan and cook for 3-4 minutes per side until the edges are crispy and the fish flakes easily with a fork. Remove fillets and keep warm.
4. Step 4: Reduce heat to medium and add 1 tbsp unsalted butter to the pan. Stir in 3 tbsp fresh lemon juice and 2 tbsp drained capers, cooking for 1-2 minutes until the sauce thickens slightly.
5. Step 5: Pour the lemon caper sauce over the tilapia fillets and garnish with 1 tbsp chopped fresh parsley before serving immediately.