Mild tilapia cooks fast on the stovetop, a weeknight dinner ready in twenty minutes. A simple pan sauce with garlic and butter turns these loins into something elegant without fuss.

Serves 2. 20 minutes, 15 at the stove.

About 370 calories a serving, 24 g protein, 6 g carbohydrate, 29 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

Cook mode

1. Pat two tilapia loins dry with paper towels and season both sides with salt and pepper. Heat 2 tablespoons oil in a large skillet over medium-high heat until it shimmers, about two minutes.
2. Lay the tilapia in the pan and cook without moving for four minutes until the underside is golden and releases easily. Flip and cook the other side for three minutes until cooked through and flakes at the thickest part.7 min
3. Transfer the tilapia to a plate and tent with foil to keep warm. Pour off most of the oil, leaving about a teaspoon in the pan.
4. Add 2 minced garlic cloves to the pan and stir for 30 seconds until fragrant. Pour in 2 tablespoons butter and let it foam, swirling to combine with the garlic, and squeeze the juice of half a lemon into the pan.
5. Return the tilapia to the pan to coat with the butter sauce. Divide between two plates and pour any remaining sauce over each fillet. Serve with the remaining lemon cut into wedges.

Note Swap the lemon for a lime or white wine if you have it. Leftover tilapia keeps in the fridge for two days and is good flaked into salad. Serve with roasted vegetables or a simple green salad to stretch the meal.