This works well with tilapia, because it has a mild flavor and is firm. One filet is two servings. One serving of protein is the size of a deck of cards.
Get a large non-stick pan and heat it to medium. Then add your oil, just enough to lightly coat the bottom. I use Newman’s extra virgin organic olive oil.
Then add a tilapia filet.
Sprinkle with lemon-pepper seasoning (Mrs. Dash brand has no salt and is very tasty) and basil. An option is to add some powdered ginger.
Let it cook for a few minutes, until the edges of the fish start to turn opaque. If the oil starts to bubble, turn the heat down a notch.
Carefully turn it over – you’ll want to use a spatula underneath and a fork on top. Otherwise, the fish will slide around and you’ll either not get it turned over or you’ll break the fish into two parts in the middle, or worse, you’ll splash hot oil.
Sprinkle more lemon-pepper and basil (and ginger) on the fish. Let it cook a few more minutes, until it all goes opaque and the fish flakes easily with a fork.
Let the fish cool and de-oil a bit on some paper towels on top of newspaper.
Serve on top of brown rice, with steamed vegetables.