Lemon Butter Seared Tilapia

Lemon Butter Seared Tilapia is a delicious and simple keto-friendly dish. The tilapia is seared to golden perfection and drizzled with a buttery, garlicky lemon sauce. Perfect for a light and flavorful meal!

Prep Time :

Prep time: 10 minutes

Cook time: 10 minutes

Total time: 20 minutes

Ingredients:

• 4 tilapia fillets

• 2 tablespoons butter

• 2 garlic cloves, minced

• 2 tablespoons fresh lemon juice

• 1 teaspoon lemon zest

• Salt and pepper to taste

• Fresh parsley, chopped for garnish

• Lemon wedges for serving

Instructions:

1. Season the Fish: Pat the tilapia fillets dry with a paper towel and season both sides with salt and pepper.
2. Sear the Tilapia: Heat 1 tablespoon of butter in a large pan over medium-high heat. Once melted, add the tilapia fillets. Sear each side for 3-4 minutes until golden brown and cooked through. Remove the fish from the pan and set aside.
3. Make the Lemon Butter Sauce: In the same pan, melt the remaining tablespoon of butter. Add the minced garlic and cook for 30 seconds until fragrant. Stir in the lemon juice and zest.
4. Serve: Return the seared tilapia to the pan and spoon the lemon butter sauce over the top. Remove from heat, garnish with fresh parsley, and serve with lemon wedges on the side.

Nutrition per Serving (approximate for 1 fillet):

• Calories: 220
• Protein: 25g
• Fat: 12g
• Carbohydrates: 2g
• Fiber: 0g
• Net Carbs: 2g
• Sugar: 0g

Benefits of Lemon Butter Seared Tilapia

1. High in Protein: Tilapia is rich in lean protein, promoting muscle growth and repair.
2. Low in Carbs: This dish is perfect for keto diets, with only 2g of net carbs per serving.
3. Heart-Healthy Fats: The butter provides healthy fats that support heart health and satiety.
4. Rich in Omega-3s: While tilapia is lower in omega-3s compared to other fish, it still provides a good amount to support brain and heart function.
5. Quick and Easy: Ready in just 20 minutes, it's ideal for a nutritious, hassle-free meal.

Substitute Ingredients for Lemon Butter Seared Tilapia

If you'd like to mix things up or add more flavor, here are some great substitutes and additions:

1. Cherry Tomatoes: Add a burst of flavor and color by tossing halved cherry tomatoes into the pan with the garlic. Sauté them for 2-3 minutes until slightly softened before adding the lemon butter sauce.

2. Olive Oil Instead of Butter: Swap butter for olive oil to keep the dish dairy-free while maintaining rich flavor.

3. Herb Variations: Substitute parsley with fresh basil, dill, or thyme for a different aromatic touch.

4. Capers: Add a tablespoon of capers for a briny, tangy punch that complements the lemony sauce.

5. Spinach or Zucchini: For added greens, you can sauté spinach or zucchini alongside the fish for a complete one-pan meal.

These substitutes or additions keep the dish fresh and versatile while still keto-friendly!

This dish is both nutritious and keto-friendly, offering a light, flavorful meal that supports various health goals. Enjoy !