Pan-Grilled Tilapia with Lemon and Red Onion: A Quick & Delicious Recipe

Tilapia is a mild-flavored, affordable, and versatile fish that’s perfect for quick weeknight dinners. This recipe for pan-grilled tilapia with lemon and red onion is incredibly easy to make, packed with flavor, and cooks in under 20 minutes. The bright citrus notes of lemon perfectly complement the delicate fish, while the red onion adds a touch of sweetness and sharpness. Whether you’re a seasoned cook or just starting out, this recipe is guaranteed to be a hit.

## Why You’ll Love This Recipe

* **Quick and Easy:** From start to finish, this dish is ready in under 20 minutes, making it ideal for busy weeknights.
* **Flavorful:** The combination of lemon, red onion, garlic, and herbs creates a vibrant and delicious flavor profile.
* **Healthy:** Tilapia is a lean protein source, and this recipe uses minimal oil, making it a healthy and guilt-free meal.
* **Versatile:** You can easily customize this recipe to your liking by adding different herbs, spices, or vegetables.
* **Budget-Friendly:** Tilapia is an affordable fish, making this a great option for budget-conscious cooks.

## Ingredients You’ll Need

* **Tilapia Fillets:** About 4 (4-6 ounce) tilapia fillets, skin on or off (your preference).
* **Lemon:** 1 large lemon, thinly sliced, plus extra juice for seasoning.
* **Red Onion:** 1/2 medium red onion, thinly sliced.
* **Garlic:** 2 cloves garlic, minced.
* **Olive Oil:** 2 tablespoons extra virgin olive oil.
* **Fresh Herbs:** 2 tablespoons chopped fresh parsley or dill (or a combination of both).
* **Salt and Black Pepper:** To taste.
* **Optional:** Red pepper flakes for a touch of heat, a knob of butter for extra richness

## Equipment

* Large skillet or frying pan (preferably non-stick).
* Cutting board.
* Sharp knife.
* Citrus juicer (optional, but helpful).
* Spatula or fish turner.

## Step-by-Step Instructions

### 1. Prepare the Tilapia

* **Pat Dry:** Gently pat the tilapia fillets dry with paper towels. This helps them to brown nicely in the pan. Excess moisture will steam the fish instead of searing it.
* **Season:** Season both sides of the tilapia fillets generously with salt and black pepper. Don’t be shy with the seasoning, as tilapia has a mild flavor.
* **Optional:** Sprinkle a pinch of red pepper flakes on each fillet if you like a little heat.

### 2. Prepare the Lemon and Red Onion

* **Slice the Lemon:** Thinly slice the lemon into rounds. You’ll use these to top the tilapia while it cooks, infusing it with citrus flavor. Reserve a little bit of the lemon for juice afterwards.
* **Slice the Red Onion:** Thinly slice the red onion. Slicing it thinly ensures that it cooks evenly and softens nicely in the pan.
* **Mince the Garlic:** Mince the garlic cloves. Minced garlic releases its flavor more readily than chopped garlic.
* **Chop the Herbs:** Chop the fresh parsley or dill (or a combination of both). Fresh herbs add a bright, fresh flavor to the dish. If you don’t have fresh herbs, you can use dried herbs, but use about half the amount, usually one tablespoon.

### 3. Cook the Tilapia

* **Heat the Pan:** Heat the olive oil in a large skillet or frying pan over medium-high heat. Make sure the pan is hot before adding the fish. A hot pan helps to create a nice sear on the tilapia.
* **Add the Onion and Garlic:** Add the sliced red onion and minced garlic to the hot pan. Sauté for 2-3 minutes, or until the onion is softened and translucent and the garlic is fragrant. Be careful not to burn the garlic, as it can become bitter.
* **Arrange the Lemon:** Arrange the lemon slices over the onion and garlic mixture. This will create a flavorful base for the tilapia.
* **Place the Tilapia:** Carefully place the tilapia fillets on top of the lemon slices. Make sure the fillets are not overcrowded in the pan. If necessary, cook them in batches.
* **Cook the Tilapia:** Cook the tilapia for 3-4 minutes per side, or until it is cooked through and flakes easily with a fork. The cooking time will depend on the thickness of the fillets. Avoid overcooking the tilapia, as it can become dry and rubbery.
* **Optional: Add Butter:** If you want to add some extra richness to the dish, add a knob of butter to the pan during the last minute of cooking. Let the butter melt and swirl it around the pan to coat the tilapia.

### 4. Finish and Serve

* **Garnish:** Remove the tilapia from the pan and place it on a serving platter. Garnish with the chopped fresh herbs.
* **Lemon Juice:** Squeeze some fresh lemon juice over the tilapia just before serving. This adds a final burst of flavor.
* **Serve Immediately:** Serve the pan-grilled tilapia immediately while it’s hot and juicy.

## Tips for Perfect Pan-Grilled Tilapia

* **Don’t Overcrowd the Pan:** Overcrowding the pan will lower the temperature and cause the tilapia to steam instead of sear. Cook the fish in batches if necessary.
* **Don’t Overcook the Tilapia:** Tilapia cooks quickly, so keep a close eye on it. Overcooked tilapia will be dry and rubbery. The tilapia is done when it flakes easily with a fork.
* **Use a Non-Stick Pan:** A non-stick pan will prevent the tilapia from sticking and make it easier to flip.
* **Pat the Tilapia Dry:** Patting the tilapia dry with paper towels before cooking helps it to brown nicely.
* **Season Generously:** Tilapia has a mild flavor, so don’t be afraid to season it generously with salt, pepper, and other herbs and spices.
* **Use Fresh Ingredients:** Fresh lemon juice, red onion, garlic, and herbs will give the dish the best flavor.

## Variations and Substitutions

* **Other Fish:** You can substitute other white fish for tilapia, such as cod, haddock, or flounder. The cooking time may vary depending on the thickness of the fish.
* **Different Herbs:** Try using different herbs, such as thyme, oregano, or rosemary, instead of parsley or dill.
* **Spices:** Add a pinch of cayenne pepper or smoked paprika for a touch of heat and smokiness.
* **Vegetables:** Add other vegetables to the pan, such as bell peppers, zucchini, or cherry tomatoes.
* **Wine:** Deglaze the pan with a splash of white wine after sautéing the onion and garlic. This will add a layer of complexity to the flavor.
* **Lemon Butter Sauce:** Create a lemon butter sauce by whisking together melted butter, lemon juice, and chopped parsley in a small saucepan. Drizzle the sauce over the tilapia before serving.

## Serving Suggestions

Pan-grilled tilapia with lemon and red onion is a versatile dish that can be served with a variety of sides. Here are a few suggestions:

* **Rice:** Serve the tilapia over a bed of fluffy white rice, brown rice, or quinoa.
* **Roasted Vegetables:** Roasted vegetables, such as broccoli, asparagus, or Brussels sprouts, are a healthy and delicious side dish.
* **Salad:** A simple green salad with a lemon vinaigrette is a refreshing accompaniment to the tilapia.
* **Potatoes:** Mashed potatoes, roasted potatoes, or potato salad are all great options.
* **Pasta:** Serve the tilapia with a light pasta dish, such as spaghetti aglio e olio.
* **Crusty Bread:** Serve with crusty bread to soak up the delicious pan juices.

## Storage Instructions

* **Refrigerate:** Store leftover tilapia in an airtight container in the refrigerator for up to 3 days.
* **Reheat:** Reheat the tilapia in a skillet over medium heat or in the microwave until heated through. Be careful not to overcook it, as it can become dry.

## Nutritional Information (per serving, approximate)

* Calories: Approximately 250-300
* Protein: 30-35 grams
* Fat: 10-15 grams
* Carbohydrates: 5-10 grams

(Note: Nutritional information can vary depending on the specific ingredients used.)

## Frequently Asked Questions (FAQ)

**Q: Can I use frozen tilapia?**
A: Yes, you can use frozen tilapia. Make sure to thaw it completely before cooking. Pat it dry with paper towels to remove any excess moisture.

**Q: Can I grill the tilapia outdoors?**
A: Yes, you can grill the tilapia outdoors. Preheat your grill to medium-high heat. Place the tilapia on the grill grates and cook for 3-4 minutes per side, or until it is cooked through.

**Q: Can I bake the tilapia?**
A: Yes, you can bake the tilapia. Preheat your oven to 375°F (190°C). Place the tilapia in a baking dish and bake for 15-20 minutes, or until it is cooked through.

**Q: What if I don’t have red onion?**
A: You can substitute yellow onion or white onion for red onion. The flavor will be slightly different, but it will still be delicious.

**Q: Can I add other vegetables to this dish?**
A: Yes, feel free to add other vegetables to the pan, such as bell peppers, zucchini, or cherry tomatoes. Add them to the pan along with the red onion and garlic.

**Q: How do I know when the tilapia is cooked through?**
A: The tilapia is cooked through when it flakes easily with a fork. The internal temperature should be 145°F (63°C).

## Pan-Grilled Tilapia with Lemon and Red Onion Recipe

This recipe provides a quick, flavorful, and healthy meal option. The combination of simple ingredients and easy-to-follow steps makes it a perfect choice for busy weeknights.

**Yields:** 4 servings
**Prep time:** 10 minutes
**Cook time:** 10 minutes

### Ingredients:

* 4 (4-6 ounce) tilapia fillets, skin on or off
* 1 large lemon, thinly sliced, plus extra juice
* 1/2 medium red onion, thinly sliced
* 2 cloves garlic, minced
* 2 tablespoons extra virgin olive oil
* 2 tablespoons chopped fresh parsley or dill
* Salt and black pepper, to taste
* Optional: Red pepper flakes, a knob of butter

### Instructions:

1. Pat the tilapia fillets dry with paper towels and season with salt, pepper, and red pepper flakes (if using).
2. Thinly slice the lemon and red onion. Mince the garlic and chop the fresh herbs.
3. Heat the olive oil in a large skillet over medium-high heat.
4. Add the red onion and garlic to the pan and sauté for 2-3 minutes, until softened.
5. Arrange the lemon slices over the onion and garlic mixture.
6. Place the tilapia fillets on top of the lemon slices.
7. Cook for 3-4 minutes per side, or until the tilapia is cooked through and flakes easily with a fork.
8. Optional: Add a knob of butter to the pan during the last minute of cooking.
9. Remove the tilapia from the pan and place it on a serving platter.
10. Garnish with the chopped fresh herbs and squeeze some fresh lemon juice over the tilapia.
11. Serve immediately.

Enjoy your delicious and easy pan-grilled tilapia with lemon and red onion!