Easy Sauté Tilapia

5.0/5 rating (1 votes)


  • 3/4 teaspoon sea salt
  • 1/4 teaspoon freshly ground pepper
  • 1 teaspoon dried parsley
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon red pepper flakes
  • 1/4 teaspoon garlic powder
  • 1 pound tilapia fillets
  • 2 tablespoons olive oil or coconut oil
  • 3 scallions, thinly sliced


  1. In a small bowl combine salt, pepper, parsley, oregano, thyme, red pepper flakes and garlic powder. 

  2. Coat both sides lightly of tilapia with the Italian seasonings. 

  3. Heat a large sauté pan over medium heat and add in oil. Once hot add the tilapia and cook until the outer edges are opaque, about 2 minutes. Reduce heat to medium, turn the fish over and cook for another 3 minutes. 

  4. Add in scallions and cook for another minute. Serve with your favorite vegetables. 

Leave a comment

You are commenting as guest.