Tilapia
Pan sear med-high 3 min/side.
Very thin fillet — needs quick sear. Would overcook in oven before developing any browning.
Step-by-Step
1. Pat dry. Season both sides.
2. Light flour or cornstarch dusting (optional, helps crispiness).
3. Heat pan over med-high + oil.
4. Place fillet gently. Cook 3 min.
5. Flip carefully. Cook 2-3 min.
6. Done when opaque and flakes easily.
Size & Portion Guide
Tilapia is almost always thin (1/2 inch or less).
Adjust time down — a very thin fillet needs only 2 min/side.
Never needs oven finishing.
If fillets are tiny (3-4 oz), cook in batches to avoid crowding.
Bake 400°F, 10-12 min.
Don't Have Cast Iron?
Nonstick is ideal for tilapia — thin, delicate fish benefits from easy release. Any pan works since this is med-high, not screaming hot.
Pro Tip
Scale time to thickness: 1/2-inch fillet needs ~5 min total, not 10.