Pat fillets dry with paper towels — moisture kills your sear. Season both sides with salt and pepper. Lightly coat with olive oil and a squeeze of lemon if desired. For a light crust, shake fillets in a bag with flour, salt, and pepper. Prep all seasonings and sauce ingredients before you start — tilapia cooks fast. Let fillets sit out a few minutes to approach room temperature while you heat the pan.

在中热或中等高热下加热大不锈钢或铸铁煎锅。添加足够的橄榄油来涂覆底部，让它加热直到闪烁。将鱼片放入而不拥挤。不受干扰地烹饪2–4分钟在第一侧，直到变棕色爬上边缘，肉质在一半的方式上不透明。如果鱼抗拒铲子，再等30–60秒——当准备好时它会干净地释放。翻转并烹饪第二侧2–4分钟。总时间：6–10分钟取决于厚度。对于超过1½英寸厚的鱼片，在第一次煎炸后将煎锅转移到177°C烤箱，以在不过度变棕色的情况下烹饪。

Tilapia is done when it flakes easily with a fork and the flesh is fully opaque with no translucent areas. Target 60°C internal temp — check with an instant-read thermometer in the thickest part. Remove from pan, rest on a warm plate for 1–2 minutes. Pull from heat the moment it flakes; it dries out fast past the doneness window. Serve with fresh lemon or deglaze the pan with white wine, tomatoes, capers, and butter for a quick pan sauce.