Pan-Seared Tilapia with Tomato and Cilantro Salsa

By AislePrompt Editorial · Published 2026-06-27 · Updated 2026-06-27

Lightly pan-seared tilapia fillets topped with a fresh, zesty tomato and cilantro salsa bursting with Salvadoran flavors. This Latin American-inspired seafood recipe, ready in about 20 minutes, pairs tilapia fillets, salt, black pepper 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.

Ingredients

• 4 pieces (6 oz each) tilapia fillets
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp ground cumin
• 3 tbsp vegetable oil
• 2 medium ripe tomatoes, diced
• 1/4 cup fresh cilantro, chopped
• 2 tbsp lime juice
• 1/4 cup red onion, finely diced
• 1 small jalapeño, seeded and minced

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

Instructions

1. Step 1: Pat dry 4 tilapia fillets and season evenly on both sides with 1 tsp salt, 1/2 tsp black pepper, and 1/2 tsp ground cumin.
2. Step 2: Heat 3 tbsp vegetable oil in a large nonstick skillet over medium-high heat. Once shimmering, add the fillets and cook for 3-4 minutes per side until the fish flakes easily and has a light golden crust.
3. Step 3: While fish cooks, combine 2 diced medium tomatoes, 1/4 cup finely diced red onion, 1/4 cup chopped fresh cilantro, 1 small minced jalapeño, and 2 tbsp lime juice in a bowl. Stir gently to make a fresh salsa.
4. Step 4: Plate each tilapia fillet and spoon the tomato-cilantro salsa evenly over the top. Serve immediately for a bright, light meal.