Blackened Tilapia

Name: Blackened Tilapia
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Cuisine: American
Ingredients: 1-½ teaspoons paprika; 1-½ teaspoons light brown sugar; 1 teaspoon dried oregano; ½ teaspoon garlic powder; ½ teaspoon cumin; ¼ teaspoon cayenne pepper; 1 teaspoon salt; 4 6-oz tilapia fillets; 1 lime, cut into wedges (optional, for serving); 2 tablespoons olive oil, for cooking

2 steps

Prep:5minCook:10min

Although tuna and salmon is often served this way, tilapia is a juicy and flavorful alternative.

Updated at: Sat, 13 Jan 2024 20:24:14 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories183.5 kcal (9%)

Total Fat4.9 g (7%)

Carbs1.9 g (1%)

Sugars1 g (1%)

Protein31.8 g (64%)

Sodium635.6 mg (32%)

Fiber0.4 g (2%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 teaspoonspaprika

light brown sugar

1 teaspoondried oregano

½ teaspoongarlic powder

½ teaspooncumin

¼ teaspooncayenne pepper

1 teaspoonsalt

4 x 6 oztilapia fillets

1lime

cut into wedges, optional, for serving

2 tablespoonsolive oil

for cooking

Instructions

Step 1

Combine the paprika, brown sugar, oregano, garlic powder, cumin, cayenne pepper and salt in a small bowl; mix until well combined (use your fingers to break up the lumps of brown sugar). Sprinkle the spice rub evenly over both sides of the tilapia fillets.

Step 2

Heat the olive oil over medium-high heat in a large non-stick pan. Cook the fillets for 2-3 minutes on each side until reddish-brown on the outside and flaky on the inside. Serve immediately with lime wedges.

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