I used frozen tilapia for that. When it thawed, I seasoned with lemon pepper, dredged in flour, and browned it in a non-stick skillet with a very little amt of vegetable oil. Sometimes I use a combo of olive oil and butter.
Top side gets browned first, and then I flip and do the other side. If I feel like it needs a little more heat, I put a loose cover on it and turn down the heat for a few minutes.
Remove fish from skillet, add lemon juice to de-glaze, add some capers, melt in a pat of butter or two (frozen butter if you think ahead), and pour the sauce over the fish. You don't have to use the butter if you're watching your calories, but it does taste better with butter.