Tilapia in a Grill Pan

Tilapia has a mild flavor that appeals to many. While you can use a variety of cooking methods, a grill pan gives tilapia fillets a charred look and texture. A grill pan does not achieve the same intense flavor as an outdoor grill, but it allows you to prepare the low-fat fish when you do not have access to one. Tilapia cooks rapidly on a hot grill pan, which helps you prepare a healthy meal quickly. Does this Spark an idea?

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Paper towels
Basting brush
Olive oil
Dry seasonings
Tongs
Fork

Instructions

- 1
  
  Place the grill pan over medium-high heat.
- 2
  
  Rinse the tilapia under cool running water.
- 3
  
  Dry the fillet with paper towels to remove excess moisture.
- 4
  
  Brush both sides of the tilapia with olive oil to prevent it from sticking.
- 5
  
  Coat the tilapia with your preferred seasonings, if desired.
- 6
  
  Brush a light coat of olive oil over the grill pan.
- 7
  
  Place the tilapia on the heated grill pan.
- 8
  
  Turn the tilapia over with tongs after two to four minutes. Cook the fish until it flakes easily with a fork. The time it takes to cook the fish will depend on the thickness. Each 1/2 inch of thickness requires about five minutes of cooking time.

Tips & Warnings

Season the tilapia with sea salt, black pepper, garlic powder or paprika.
Always wash your hands before and after handling raw tilapia to prevent a food-borne illness.
Watch the tilapia carefully to prevent it from burning.