Pan-Seared Tilapia with Spicy Southwest Tomato Salsa

By AislePrompt Editorial · Published 2026-07-04 · Updated 2026-07-04

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.

Light and flaky tilapia pan-seared and topped with a vibrant, slightly spicy tomato salsa bursting with fresh southwestern flavors. This Mexican-inspired seafood recipe, ready in about 20 minutes, pairs tilapia fillets, olive oil, salt 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 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 Mexican cuisine 220 cal/serving

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Ingredients

4 (5 oz each) tilapia fillets
3 tbsp olive oil
1 tsp salt
1/2 tsp black pepper
2 cups roma tomatoes, diced
1/4 cup red onion, finely chopped
1 small jalapeño, seeded and minced
1/3 cup fresh cilantro, chopped
2 tbsp lime juice
1/2 tsp ground cumin
1 garlic clove, minced

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Instructions

Step 1: In a medium bowl, combine 2 cups diced roma tomatoes, 1/4 cup finely chopped red onion, 1 small minced jalapeño, 1/3 cup chopped fresh cilantro, 2 tbsp lime juice, 1/2 tsp ground cumin, and 1 minced garlic clove. Stir gently and set aside to let the flavors meld while cooking the fish.
Step 2: Pat dry 4 tilapia fillets with paper towels, then season both sides with 1 tsp salt and 1/2 tsp black pepper.
Step 3: Heat 3 tbsp olive oil in a large nonstick skillet over medium-high heat until shimmering. Add the tilapia fillets and cook for 3-4 minutes per side, turning carefully, until the fish is opaque and flakes easily with a fork.
Step 4: Plate the tilapia and spoon the fresh spicy southwest tomato salsa generously over each fillet. Serve immediately with lime wedges if desired.