1 lb tilapia
1/4 cup pan searing flour or flour with a pinch of salt and pepper
3 Tbsp olive oil or basting oil
2- 3 Tbsp lemon juice
1. Preheat oven to 375 degrees.
2. Heat a non-stick frying pan with 2 Tbsp olive oil. Lightly dip tilapia filet in flour mixture and shake off excess. Fry filet in olive oil (about 3-4 minutes per side) until golden brown. Transfer to pan to put into hot oven.
3. Pour lemon juice and about 1 tablespoon of oil or basting oil into hot frying pan. Lightly pour over fish before putting into oven. Cook for 15 minutes or until done.