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.
Servings: 4
Calories: 225kcal
Equipment
Ingredients
- 4 tilapia fillets (3 to 4 ounces each)
- 2 tsp Blackened spice mix or more to taste
- 2 tbsp Extra virgin olive oil
Instructions
- Preheat a large non-stick or cast iron skillet over medium-high heat
- Season both sides of your fish evenly with blackened spice mix.
- Add a tablespoon of olive oil to the skillet and lay the fillets down in a single layer.
- Cook for 2 to 3 minutes on each side, until your fish is opaque and flaky,
- Serve immediately.
Notes
-
- 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.
- Avoid overcooking or your fish will become dry. Check for doneness during the cooking process.
- Cooked fish can be safely stored in the refrigerator for 3 to 4 days after it has been cooked.
Nutrition
Calories: 225kcal | Protein: 34g | Total Fat: 10g | Saturated Fat: 2g | Cholesterol: 85mg | Sodium: 355mg | Potassium: 513mg | Vitamin D: 5µg | Calcium: 17mg | Iron: 1mg