Sauted Tilapia with Honey Scallion Dressing

Elevate your weeknight dinners with this Sautéed Tilapia with Honey Scallion Dressing—a quick and flavorful recipe that balances tender, golden-brown tilapia fillets with a glossy, sweet-savory sauce. Lightly dredged in flour and pan-seared to perfection, the tilapia is paired with a delightful dressing made from honey, soy sauce, rice vinegar, garlic, and scallions, creating a perfect medley of umami and brightness. A touch of lemon juice rounds out the flavors, making this dish as sophisticated as it is simple. Ready in just 30 minutes, this recipe is perfect for busy evenings yet elegant enough for entertaining. Serve it over fluffy rice, nutty quinoa, or vibrant steamed vegetables for a wholesome, restaurant-quality meal right at home! Keywords: sautéed tilapia, honey scallion dressing, quick dinner recipes, seafood recipes, healthy dinner ideas.

Nutriscore Rating: 58/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.5 cup All-purpose flour
• 2 tablespoons Olive oil
• 2 tablespoons Unsalted butter
• 3 tablespoons Honey
• 2 tablespoons Soy sauce
• 1 tablespoon Rice vinegar
• 2 cloves Garlic
• 2 whole Scallions
• 1 tablespoon Lemon juice

Directions

Step 1

Season the tilapia fillets on both sides with salt and pepper.

Step 2

Dredge the fillets lightly in all-purpose flour, shaking off any excess.

Step 3

Heat olive oil and 1 tablespoon of butter in a large skillet over medium-high heat.

Step 4

Sauté the tilapia fillets for 3-4 minutes on each side, or until the fish is cooked through and golden brown. Remove the fillets from the skillet and set aside.

Step 5

Lower the heat to medium and add the remaining 1 tablespoon of butter to the skillet.

Step 6

Mince the garlic and finely slice the scallions. Add them to the skillet and sauté for 1 minute, or until fragrant.

Step 7

Stir in honey, soy sauce, and rice vinegar. Let the mixture simmer for 2 minutes until it slightly thickens.

Step 8

Add the lemon juice and stir to combine. Adjust seasoning as needed with extra salt or pepper.

Step 9

Return the cooked tilapia fillets to the skillet, spooning the honey scallion dressing over them to coat.

Step 10

Serve the tilapia immediately over a bed of rice, quinoa, or steamed vegetables, with extra sauce drizzled on top.

Nutrition Facts

Serving size	(684.0g)

Amount per serving	% Daily Value*
Calories	1425.0

Total Fat 63.6g	0%
Saturated Fat 22.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 290mg	0%
Sodium 3751.0mg	0%
Total Carbohydrate 105.1g	0%
Dietary Fiber 3.1g	0%
Total Sugars 53.0g
Protein 114.7g	0%

Vitamin D 0IU	0%
Calcium 109.4mg	0%
Iron 6.8mg	0%
Potassium 1873.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 39.4%

Protein: 31.6%

Carbs: 29.0%