Pan-Seared Tilapia with Lentil Salad

Ingredients

• Tilapia fillet 6 oz
• Cooked lentils 3/4 cup
• Cucumber 1/2 cup
• Red onion 1/4 cup
• Olive oil 1 tbsp
• Lemon juice 1 tsp

Method

1. Prepare the ingredients. Rinse the tilapia fillet under cold water and pat it dry with paper towels. Dice the cucumber and red onion into small uniform pieces. Measure out the cooked lentils and set aside. Squeeze fresh lemon juice for use later.
   Tip: Drying the fish well helps achieve a nice sear.
2. Make the lentil salad. In a medium bowl, combine the cooked lentils, diced cucumber, and diced red onion. Drizzle the olive oil and lemon juice over the mixture. Gently toss everything together until evenly coated. Season with a pinch of salt and pepper if desired.
   Tip: Toss gently to avoid mashing the lentils.
3. Heat the pan. Place a non-stick or stainless steel skillet over medium-high heat. Allow it to heat for about 2 minutes until hot but not smoking.
   Tip: A properly heated pan prevents sticking and helps form a golden crust.
4. Pan-sear the tilapia. Lightly season the tilapia fillet with salt and pepper. Add a small amount of olive oil to the hot pan to coat the surface. Carefully place the tilapia fillet skin-side down (or presentation side down if skinless) into the pan. Cook without moving for about 3-4 minutes until the edges turn opaque and the bottom is golden brown. Flip gently and cook for another 2-3 minutes until the fish is cooked through and flakes easily with a fork.
   Tip: Use a spatula to gently lift the fish to check for doneness before flipping.
5. Plate and serve. Transfer the cooked tilapia fillet onto a serving plate. Spoon the lentil salad alongside the fish. Optionally, garnish with a lemon wedge or fresh herbs like parsley for extra freshness.
   Tip: Serve immediately for best texture and flavor.

Pro tips

• Pat the fish dry before cooking to get a better sear.
• Use fresh lemon juice to brighten the lentil salad flavor.