Blackened Tilapia
User Reviews
5
-
Prep Time
5 mins
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Cook Time
6 mins
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Total Time
11 mins
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Servings
4 servings
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Calories
265 kcal
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Course
Main Course
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Cuisine
American
Blackened Tilapia
Description
This dish seasonally coats tilapia fillets with a mixture of spices—paprika, brown sugar, oregano, garlic powder, cumin, salt, and black pepper—forming a blackening rub. The fillets are cooked in a cast iron skillet heated with canola oil and butter, each side seared about three minutes until just opaque to maintain moisture and flakiness.
The lemon slices added during cooking contribute a fresh, bright flavor that complements the smoky, savory spice crust. The method results in a flavorful, slightly crisp exterior and tender fish interior.
Alternatively, the fish can be broiled in the oven by placing fillets on a foil-lined tray under a high broiler for short bursts on each side until flaky, preventing overcooking. Serving the fish with fresh lemon slices allows for squeezing according to taste.
Ingredients
- 4 tilapia or other white fish, fillets
- 1 lemon sliced
- 1 tablespoon canola oil
- 2 tablespoons butter
Blackened Seasoning
- 1 ½ teaspoons paprika
- 1 teaspoon brown sugar optional
- 1 teaspoon oregano dried
- 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.
Notes
- To cook in the oven, broil tilapia fillets 4 to 6 inches from heat for 3 minutes per side until tender and flaky.
- Line the baking pan with foil for easier cleanup when broiling.
- Avoid overcooking to keep the fish moist and tender.
- Serve with remaining lemon slices for added brightness.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 265 kcal
% 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.
User Reviews
Overall Rating
5
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