0 from 12 votes
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 mins
Cook Time
5 mins
Servings: 4 people
Calories: 181 kcal
Course:
Dinner
Cuisine:
American
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.
Cup of Yum
Nutrition Information
Serving
1tilapia without avocado salsa
Calories
181kcal
(9%)
Carbohydrates
5g
(2%)
Protein
23g
(46%)
Fat
8g
(12%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Trans Fat
1g
Cholesterol
72mg
(24%)
Sodium
693mg
(29%)
Potassium
400mg
(11%)
Fiber
1g
(4%)
Sugar
3g
(6%)
Vitamin A
559IU
(11%)
Vitamin C
1mg
(1%)
Calcium
33mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 181
% Daily Value*
| Serving | 1tilapia without avocado salsa | |
| Calories | 181kcal | 9% |
| Carbohydrates | 5g | 2% |
| Protein | 23g | 46% |
| Fat | 8g | 12% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 1g | 50% |
| Cholesterol | 72mg | 24% |
| Sodium | 693mg | 29% |
| Potassium | 400mg | 9% |
| Fiber | 1g | 4% |
| Sugar | 3g | 6% |
| Vitamin A | 559IU | 11% |
| Vitamin C | 1mg | 1% |
| Calcium | 33mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.