Pat fillets completely dry with paper towels — moisture causes steaming, not searing. Season both sides with salt and black pepper; add lemon juice and dried herbs like oregano or basil if desired. Rest at room temperature a few minutes while you heat the pan. Thick fillets (over ½ inch) need a minute or two extra per side. Have a wide spatula ready — tilapia is delicate and breaks with a narrow tool.

用1–2汤匙橄榄油在中高火上加热大型煎锅直到它闪烁。在不拥挤的情况下放置鱼片，轻轻地按平几秒钟。在不受打扰的情况下煮3分钟——如果鱼片粘住了，在翻转前再等30秒。用宽铲翻转并煮第二侧另外3分钟。总时间是6–10分钟，取决于厚度；较厚的鱼片每侧可能需要4–5分钟。鱼在用叉子容易剥落时完成，肉完全不透明，即读温度计在最厚部分读取60°C。

Pull fillets at 60°C internal or when fish flakes easily with a fork. Remove from the pan immediately — tilapia holds little residual heat and only needs 1–2 minutes to rest. Leaving it in the hot pan will overcook it fast. Don't rely on color alone; use the flake test and a thermometer. Finish with a squeeze of fresh lemon, or swirl a small knob of butter in the hot pan and spoon it over. Serve right away while the crust holds.