Why You Should Be Buying Frozen Seafood (and Tips for Buying Frozen Seafood)

Ingredients

• 3 pieces Tilapia Fillets, frozen (thaw using cold‑water method; look for clear‑window packaging, no freezer burn)
• 2 tablespoons Olive Oil (extra‑virgin preferred)
• 1/2 teaspoon Salt (kosher or sea salt)
• 1/4 teaspoon Black Pepper (freshly ground)
• 1 whole Lemon (cut into wedges for serving)

Instructions

1. Defrost the fish

   Place the frozen tilapia fillets in a colander set over a bowl of cold water. Run a gentle stream of cold tap water over the fillets for 20‑30 minutes until fully thawed.

   Time: PT30M

2. Pat dry

   Remove the fillets, let excess water drain, then pat them completely dry with paper towels.

   Time: PT5M

3. Season

   Season both sides of each fillet with the salt and black pepper.

   Time: PT2M

4. Heat the skillet

   Add olive oil to a skillet over medium‑high heat. Heat until the oil shimmers, about 1 minute.

   Time: PT2M

   Temperature: medium‑high

5. Cook the tilapia

   Place the fillets in the hot skillet. Cook 3‑4 minutes without moving until the edges turn opaque and the bottom is golden‑brown. Flip and cook another 2‑3 minutes until the fish flakes easily with a fork and reaches an internal temperature of 145°F.

   Time: PT10M

   Temperature: medium‑high

6. Serve

   Transfer the fillets to a serving plate, squeeze fresh lemon juice over the top, and serve immediately.

   Time: PT1M

Nutrition Facts

Calories

200

Protein

20 g

Carbohydrates

0 g

Fat

12 g

Fiber

0 g