5.0 from 150 votes
Blackened Tilapia
Tender flaky tilapia fillets coated with blackened seasoning and pan-fried.
Prep Time
5 mins
Cook Time
5 mins
Total Time
11 mins
Servings: 4 servings
Calories: 265 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 4 tilapia fillets or other white fish
- 1 lemon sliced
- 1 tablespoon canola oil
- 2 tablespoons butter
Blackened Seasoning
- 1 ½ teaspoons paprika
- 1 teaspoon brown sugar optional
- 1 teaspoon dried oregano
- ¾ teaspoon garlic powder
- ½ teaspoon cumin
- ½ teaspoon salt
- ½ teaspoon black pepper
Instructions
- Combine seasonings & brown sugar in a small bowl.
- Rub both sides of the fish with the seasoning mix.
- Heat oil and butter in a cast iron skillet over medium high heat.
- Once hot, add the seasoned fish and a few of the lemon slices and cook 3 minutes per side or just until opaque (do not overcook).
- Serve with remaining lemon.
Cup of Yum
Notes
- To Cook in the Oven
- Turn the broiler onto high and place oven rack 4 to 6 inches from the heat.
- Line rimmed baking pan with foil if desired.
- Add the tilapia fillets and a few lemon slices. Broil for 3 minutes. Flip fish and additional 3-4 minutes until tender and flaky. Do not overcook.
- Serve with remaining lemon.
- Turn the broiler onto high and place oven rack 4 to 6 inches from the heat. Line rimmed baking pan with foil if desired.
- Add the tilapia fillets and a few lemon slices. Broil for 3 minutes. Flip fish and additional 3-4 minutes until tender and flaky. Do not overcook.
- Serve with remaining lemon.
Nutrition Information
Calories
265
(13%)
Carbohydrates
5g
(2%)
Protein
35g
(70%)
Fat
12g
(18%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
2g
Monounsaturated Fat
5g
Trans Fat
0.2g
Cholesterol
100mg
(33%)
Sodium
426mg
(18%)
Potassium
592mg
(17%)
Fiber
1g
(4%)
Sugar
2g
(4%)
Vitamin A
563IU
(11%)
Vitamin C
14mg
(16%)
Calcium
41mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 265
% Daily Value*
| Calories | 265 | 13% |
| Carbohydrates | 5g | 2% |
| Protein | 35g | 70% |
| Fat | 12g | 18% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 0.2g | 10% |
| Cholesterol | 100mg | 33% |
| Sodium | 426mg | 18% |
| Potassium | 592mg | 13% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
| Vitamin A | 563IU | 11% |
| Vitamin C | 14mg | 16% |
| Calcium | 41mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.