Pan Seared Tilapia Fish Fillets

Even, thick tilapia fillets with a clean white interior and a fine grain that holds together in the pan. In the photographs they are seared golden with a little thyme — a couple of minutes a side is all that takes.

Tilapia is a mild, faintly sweet fish with almost no oiliness, so it takes strong flavours well: butter and garlic, lemon, chilli, or a soy and ginger glaze. It steams and bakes without falling apart.

• Boneless fillets, evenly cut
• Mild, sweet white flesh
• Photographed pan-seared with thyme
• Pan-sear, bake, steam or poach

Keep frozen at -18°C or below. Cook thoroughly before eating.