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Blackened Tilapia
Healthy 15 Minute Tilapia coated with a generous blend of spices that transform this humble cut of fish into a 5-star dish!
Prep Time
5
minutes
mins
Cook Time
10
minutes
mins
Course:
Dinner
Cuisine:
American
Keyword:
blackened, fish, spicy, tilapia
Servings:
4
people
Equipment
Cast Iron Pan
Ingredients
1
lb
tilapia
or 4 fillets
1
tsp
garlic powder
1
tsp
onion powder
1/2
tsp
ground cumin
1
tbsp
brown sugar
1 1/2
tsp
paprika
1
tsp
ground pepper
1
tsp
dried oregano
2
tbsp
butter
1/2
lemon slices
1
tsp
salt
Cilantro, chopped to garnish
Lemon wedges, to garnish
To prepare avocado salsa
1
medium avocado, chopped
1
medium tomato, chopped
2
tbsp
cilantro, chopped
1/4
lemon, juice
1/2
tsp
teaspoon ground pepper
Salt to taste
Instructions
In a medium bowl prepare the spice rub by combining garlic powder, onion powder, ground cumin, sugar, paprika, ground pepper, oregano, and salt.
Coat the tilapia fillets with a generous sprinkle of spice rub all over.
Heat a large skillet with butter and add the tilapia. Cook for 4-5 minutes per side until the tilapia fillets turn crispy and blackened.
Remove the fillets and keep them aside.
Prepare the salsa by combining the ingredients mentioned under “to prepare avocado salsa."
Serve the tilapia while it is still warm along with the avocado salsa on top.
Nutrition
Serving:
1
tilapia without avocado salsa
|
Calories:
181
kcal
|
Carbohydrates:
5
g
|
Protein:
23
g
|
Fat:
8
g
|
Saturated Fat:
4
g
|
Polyunsaturated Fat:
1
g
|
Monounsaturated Fat:
2
g
|
Trans Fat:
1
g
|
Cholesterol:
72
mg
|
Sodium:
693
mg
|
Potassium:
400
mg
|
Fiber:
1
g
|
Sugar:
3
g
|
Vitamin A:
559
IU
|
Vitamin C:
1
mg
|
Calcium:
33
mg
|
Iron:
1
mg