Blackened Tilapia

10 17 149
Ingredients Minutes Calories
Prep Cook Servings
5 min 12 min 4
Blackened Tilapia
Health Rating
Flavourful fish that's perfect for a quick weeknight dinner.

Ingredients


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

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 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 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 color and the fish is cooked through. Repeat with remaining fillets, adding more olive oil before beginning, if needed.
  4. Serve hot with your favourite side (e.g. rice, cauliflower rice, baked sweet potatoes, quinoa, salad, etc.).

Notes:

Safety

  • Cooking time will vary depending on the size and thickness of the filets.
  • Never eat seafood that is raw, or not cooked through. The internal temperature of fish should be 158F or 70C degrees.

Nutritional Highlights

  • Tilapia is a good source of protein, B12, selenium, and potassium.

Nutrition Facts

Per Portion

Calories 149
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


Pygal4%390.5896815696038107.8913256658420235%465.196392049732173.9848321037315262%297.962383665503226.143089219823235%62%CarbohydratesFatProtein