Blackened Tilapia

Blackened Tilapia

Flavourful fish that's perfect for a quick week night dinner.
Health Rating
Prep Cook Ready in Servings
5 min 12 min 17 min 4

Ingredients


1 tbsp Paprika, smoked
1 tsp Cumin
1 tsp, ground Thyme, dried
1 tsp Oregano, dried
1/4 tsp Cayenne pepper
1/4 tsp Garlic powder
1/4 tsp Salt
1 dash Black pepper
1 tbsp Extra virgin olive oil (or butter)
4 fillet Tilapia

Instructions


1. In a small bowl, combine the paprika, cumin, thyme, oregano, cayenne, garlic, salt, and pepper.

 

2. Liberally coat both sides of each tilapia filet with the spices. The moisture from the filet will help the spices adhere. If the fish is very wet, pat it dry with a paper towel before beginning, so that it is just damp.

 

3. Heat olive oil in a skillet over medium heat. Add two of the fish fillets at a time and cook for about 2-3 minutes on each side, or until the spices have turned a deep burgundy colour and the fish is cooked through. Repeat with remaining fillets, adding more olive oil before beginning, if needed.

 

4. Serve hot with a side of rice, cauliflower rice, baked sweet potatoes or quinoa.

Nutrition Facts

Per Portion

Calories 151
Calories from fat 52
Calories from saturated fat 12.6
Total Fat 5.7 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 3.3 g
Cholesterol 56 mg
Sodium 209 mg
Potassium 403 mg
Total Carbohydrate 2.0 g
Dietary Fiber 1.1 g
Sugars 0.2 g
Protein 23.0 g

Dietary servings

Per Portion


Meat 1.2

Energy sources


Pygal5%394.3503878381124108.4313632491780834%466.47283764248203180.0832024195225661%297.13078244897594223.857499588166725%34%61%CarbohydratesFatProtein

Notes:

Quick Tips:

Safety

Cooking time will vary depending on the size and thickness of the filets.

Never eat seafood that is raw, or not cooked through. Internal temperature of fish should be 158F or 70C degrees and for shellfish 165F or 74C degrees.


Nutritional Highlights:

Tilapia

A good source of protein, B12, selenium and potassium. There is some concern of this species being over-farmed as well as containing an imbalanced ratio of omega 3 to 6. Avoid Tilapia from China and choose wild when possible.

Recipe from:
Main