Blackened Tilapia

This blackened tilapia recipe is a must-have in everyone’s culinary collection, much like the essential little black dress in every woman’s wardrobe. It’s quick and easy for those busy weeknights, yet sophisticated enough to rival any restaurant dish. Complement this with some precooked grains and a pan of roasted vegetables, and you’ve got yourself a splendid, balanced and delicious meal.

Chef Paul Prudhomme is widely credited with inventing the technique of blackening fish. He popularized this cooking method in the early 1980s with his signature dish, Blackened Redfish. Once an endangered species, redfish is still rare and can be pricey. Blackening can however be applied to a variety of other fish. Catfish and trout are some popular choices, and tilapia is another excellent option. This flaky, mild-tasting white fish is inexpensive and widely available.

Allow me to show you how easy it is to create this restaurant-worthy dish in your own kitchen. But first, a word about tilapia.

What is Tilapia?

Tilapia is primarily a freshwater fish. They are native to Africa and live in shallow streams, ponds, rivers, and lakes. Tilapia is also capable of living in brackish water, which is a mix of fresh and sea water.

However, research has found that tilapia also have a salt-tolerant gene, enabling them to survive in saltwater conditions. Some farms even raise tilapia in saltwater environments, which can influence the taste of the fish.

Despite these abilities, most tilapia farming around the world is carried out in freshwater and low-salinity brackish water systems.

Is Tilapia Healthy?

Tilapia is generally considered a healthy source of protein. In 3.5 ounces (100 grams), it contains 26 grams of protein and only 128 calories. It’s also low in fat and can be part of a balanced diet. Tilapia is a good source of several vitamins and minerals, including selenium. However, while it is a good source of protein, tilapia tends to be lower in heart-healthy omega-3 fatty acids compared to fish like salmon, mackerel, or sardines.

And, while tilapia can be part of a healthy diet, it’s important to consider its source, how it’s raised, and its nutritional content relative to other types of fish.

Why does Tilapia Have a Bad Rep?

Tilapia, despite being a popular choice for its mild flavor, has been subjected to criticism and negative perception for various reasons.

There are serious concerns over the farming practices associated with tilapia. These fish are often raised in crowded pens, which could lead to disease outbreaks. There are also worries about the ingestion of antibiotics, pesticides, and chemicals that may be present in the environment where tilapia are farmed.

There are also rumors and reports suggesting that tilapia are raised in unsanitary conditions, including cesspools, which has negatively influenced their reputation.

However, farming practices can vary significantly, and not all tilapia are raised under the conditions described above. It’s recommended to research the source of your seafood to ensure it aligns with your personal values and health preferences.

How to Buy Tilapia

Not all tilapia is equally healthy. Wild-caught tilapia, particularly those caught in the United States, can be a healthier option compared to farmed ones. If all you can find is farmed tilapia, there are several sources that are considered sustainable and healthy.

1. U.S. Farmed Tilapia: Tilapia farmed in the U.S. is often rated as a “Best Choice” seafood option by Monterey Bay Aquarium’s Seafood Watch. These farms usually adhere to strict environmental and health regulations.
2. Recirculating Aquaculture Systems (RAS): Tilapia cultivated in high-tech Recirculating Aquaculture Systems (RAS) are another good choice. These systems recycle water and waste, reducing the environmental impact.
3. Sustainable Fish Farms: Look for tilapia from farms that are certified as sustainable. The Monterey Bay Aquarium’s Seafood Watch provides a guide to sustainable tilapia, which can help you find responsibly farmed options.
4. Certified Tilapia: Buy tilapia certified by the Aquaculture Stewardship Council, BAP Certified, or Naturland.
5. Avoid tilapia from China due to significant concerns surrounding the industry’s habitat, use of chemicals, escape incidents, and disease prevalence. Steer clear of any tilapia if you’re uncertain about its source.

Remember, a good-quality diet and a clean, spacious environment generally produce healthier fish. So, it’s always worth doing a little research into how and where your tilapia was farmed.

What’s in a Blackened Spice Mix?

Blackening spice mix, often used in Cajun cuisine, typically includes the following ingredients, though variations can occur:

1. Paprika: This spice gives a sweet pepper flavor and adds a beautiful color to the mix. Some blends add smoked paprika for a smoky flavor.
2. Cayenne Pepper: This is what adds heat to the mixture.
3. Black Pepper: Adds a spicy depth of flavor.
4. White Pepper: Often used in Cajun cooking for its unique flavor.
5. Oregano: Gives a hint of earthy and slightly bitter flavor.
6. Thyme: Adds a subtle aroma and slightly minty flavor.
7. Garlic Powder: Provides a savory taste that is fundamental in most spice blends.
8. Onion Powder: Gives a sweet and savory flavor that complements the other spices.
9. Salt: Enhances the flavors of all the other spices.

The Best Blackened Seasonings

• As the creator of the recipe, Paul Prudhomme’s Blackened Redfish Magic Seasoning naturally tops the list.
• However, after living in Texas for many years, I personally lean towards H‑E‑B Texas Originals Blackened Seasoning Spice Blend.
• Emeril Lagasse’s Blackened Seasoning Blend is also a good choice.
• If you want to make your own, here is an easy copycat recipe from Southern Living, and for a low-sodium version, omit the salt.

Blackened Tilapia Recipe Ingredients

Other than your fish fillets and blackening spice blend, all that’s needed is a dash of olive oil. Could it get any simpler?

How to Cook Blackened Fish Fillets

If using frozen fish, let it defrost completely. Preheat a large skillet (non stick or cast iron) over medium high heat. Then, simply season both sides of your fish evenly with the spice mix. Add a drizzle of olive oil to the pan, and sear the fillets for 2 to 3 minutes per side until opaque and flaky. It’s ready to serve!

Tips and Substitutions

• Avoid overcooking or your fish will become dry. Check for doneness during the cooking process. The fish should turn opaque and easily flake with a fork when it’s done. Depending on the thickness of your fish, 2 to 3 minutes per side should be just right.
• Adjust the seasoning based on your preference. I typically apply around 1/2 tsp of spice mix for every 3 to 4-ounce fillet. The goal is to have the fish well-flavored but not excessively so.
• Other fish you can blacken: try using blackened seasoning on salmon, tuna, flounder, halibut, swordfish or mahi mahi. It’s also delicious on shrimp, crab, oysters, lobster, catfish, etc… The sky is the limit!

Serving Suggestions

• Lemon Zest: Enhance the flavor with a fresh squeeze of lemon or lime juice.
• Saucy Addition: Complement the dish with a tangy chimichurri or a spicy red pepper sauce.
• Taco Twist: Incorporate the blackened tilapia into tacos for a unique spin.
• Wholesome Sides: Pair the tilapia with nutritious whole grains like brown rice or quinoa, along with grilled or roasted vegetables, a leafy green salad, or coleslaw. The combinations you can create are limitless.

Storage Instructions

Cooked fish can be safely stored in the refrigerator for 3 to 4 days after it has been cooked.

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