{"id":4922,"date":"2012-06-26T16:13:13","date_gmt":"2012-06-26T21:13:13","guid":{"rendered":"https:\/\/www.slimmingeats.com\/blog\/?p=4922"},"modified":"2026-02-24T13:20:40","modified_gmt":"2026-02-24T18:20:40","slug":"chilli-and-tomato-marinated-pan-seared-tilapia","status":"publish","type":"post","link":"https:\/\/www.slimmingeats.com\/blog\/chilli-and-tomato-marinated-pan-seared-tilapia","title":{"rendered":"Chilli and Tomato Marinated Pan-Seared Tilapia"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.slimmingeats.com\/blog\/wp-content\/uploads\/2012\/06\/DSC_0501.jpg\" alt=\"DSC_0501\" title=\"DSC_0501\"\/><\/figure>\n\n\n\n<p><strong><span style=\"font-family: Arial Black; font-size: medium;\"><\/span><\/strong><\/p>\n\n\n\n<p><strong><span style=\"font-family: Arial Black; font-size: medium;\">Chilli and Tomato Marinated Pan-Seared Tilapia<\/span><\/strong><\/p>\n\n\n\n<p><em><span style=\"font-size: small;\">Slimming Eats Recipe<\/span><\/em><\/p>\n\n\n\n<p><span style=\"font-size: small;\">Serves 2<\/span><\/p>\n\n\n\n<!--more-->\n\n\n\n<p><span style=\"font-size: small;\"><strong><u>Ingredients<\/u><\/strong><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-size: small;\">2 tilapia fillets<\/span><\/li>\n\n\n\n<li><span style=\"font-size: small;\">1 red chilli<\/span><\/li>\n\n\n\n<li><span style=\"font-size: small;\">4 cherry tomatoes<\/span><\/li>\n\n\n\n<li><span style=\"font-size: small;\">1 clove of garlic<\/span><\/li>\n\n\n\n<li><span style=\"font-size: small;\">juice of half a lime<\/span><\/li>\n\n\n\n<li><span style=\"font-size: small;\">fresh coriander<\/span><\/li>\n\n\n\n<li><span style=\"font-size: small;\">salt and black pepper<\/span><\/li>\n\n\n\n<li><span style=\"font-size: small;\">2 teaspoons of olive oil<\/span><\/li>\n\n\n\n<li><span style=\"color: #333333; font-size: small;\">Frylight or Pam spray<\/span><\/li>\n<\/ul>\n\n\n\n<p><strong><span style=\"color: #333333; font-size: small;\"><u>Method<\/u><\/span><\/strong><\/p>\n\n\n\n<p>Add the chilli, tomatoes, garlic, juice of half a lime, fresh coriander, a little salt and black pepper and 2 teaspoons of olive oil to a mini food process and pulse a couple times until you have smooth marinade.<\/p>\n\n\n\n<p>Place the tilapia in dish and pour the marinade over the top. Rub the marinade into both sides of the fish and place in the fridge for approx 1 hour.<\/p>\n\n\n\n<p>Spray a large frying pan over a medium high heat with some Frylight or Pam spray and add the tilapia fillets. Pan-sear on both sides, so that that fish is golden and cooked through.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.slimmingeats.com\/blog\/wp-content\/uploads\/2012\/06\/DSC_0487.jpg\" alt=\"DSC_0487\" title=\"DSC_0487\"\/><\/figure>\n\n\n\n<p>Serve with your choice of sides.<\/p>\n\n\n\n<p>I served this with my <a href=\"https:\/\/www.slimmingeats.com\/blog\/mango-salsa\" target=\"_blank\" rel=\"noopener\">Mango Salsa<\/a> and <a href=\"https:\/\/www.slimmingeats.com\/blog\/golden-courgette-pilaf\" target=\"_blank\" rel=\"noopener\">Golden Courgette Pilaf<\/a><\/p>\n\n\n\n<p><strong><span style=\"color: #ff0000; font-size: small;\">&nbsp;<\/span><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Chilli and Tomato Marinated Pan-Seared Tilapia Slimming Eats Recipe Serves 2<\/p>\n","protected":false},"author":1,"featured_media":45958,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"disable-jtr":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[18,125,1815],"class_list":{"0":"post-4922","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-main-course","8":"category-fish-and-seafood","9":"category-white-fish","10":"entry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Chilli and Tomato Marinated Pan-Seared Tilapia | Slimming Eats<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" 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