Ingredients:
Tilapia (or other fish) fillets
Vegetable oil
Salt and pepper to taste

Directions:
Let the fillets thaw until they are at room temperature before cooking. This will keep the fish from tensing up when it hits the hot pan. Before adding the oil, heat a sauté pan over medium-high flame until it is hot. Add the vegetable oil and let it heat up in the pan by itself until it is just below the smoke point. These two steps will keep the fish from sticking to the pan. Season the fish with salt and pepper and add it to the pan. Cook until browned and lightly crisp on each side.