Pan-Seared Tilapia with Tomato and Onion Escabeche

By AislePrompt Editorial · Published 2026-07-06 · Updated 2026-07-06

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 sweet and tangy Filipino-style tomato and onion escabeche sauce. This Filipino-inspired seafood recipe, ready in about 30 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 270 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: 20 min Serves 4 Filipino cuisine 270 cal/serving

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Ingredients

4 fillets (about 6 oz each) tilapia fillets
1 tsp salt
1/2 tsp black pepper
3 tbsp vegetable oil
1 medium onion, thinly sliced
2 medium tomatoes, thinly sliced
1/4 cup white vinegar
1 tbsp sugar
1/4 cup water
1 bay leaf
1/2 tsp black peppercorns

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Instructions

Step 1: Pat 4 tilapia fillets dry and season both sides with 1 teaspoon salt and 1/2 teaspoon black pepper. Heat 2 tablespoons vegetable oil in a large skillet over medium-high heat.
Step 2: Add tilapia fillets and sear for 3-4 minutes per side until golden brown and cooked through. Remove from skillet and set aside.
Step 3: In the same skillet, add 1 tablespoon vegetable oil over medium heat. Add 1 thinly sliced medium onion and sauté for 3 minutes until softened.
Step 4: Add 2 thinly sliced medium tomatoes, 1/4 cup white vinegar, 1 tablespoon sugar, 1/4 cup water, 1 bay leaf, and 1/2 teaspoon black peppercorns. Bring to a simmer and cook for 5 minutes until the sauce thickens slightly and flavors meld.
Step 5: Remove bay leaf and spoon the tomato and onion escabeche sauce over the seared tilapia fillets. Serve immediately with steamed rice or a light salad.