Blackened Tilapia
An ultra-fast, healthy dinner with flavor you'll legitimately crave.
Ingredients
- 3 teaspoons brown sugar light or dark
- 2 teaspoons paprika sweet or smoky
- 1 teaspoon kosher salt
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- 1/2 teaspoon cumin
- 3-4 tilapia filets about 6 ounces each
- olive oil
- lemon wedges
Instructions
- Combine brown sugar, paprika, salt, oregano, garlic powder, and cumin in a small bowl. Mix until evenly blended. Sprinkle the spice mixture over both sides of tilapia and rub in gently with your fingers.
- Place a large enamel-coated or non-stick pan over medium-high heat, and drizzle in a thin layer of olive oil. When hot, place fish in the pan and cook for 2-3 minutes per side, until they are cooked through (145 degrees F and easy to flake with a fork) and have a dark reddish-brown crust on the outside. Spritz with lemon juice.
- Remove from pan and serve right away with extra lemon wedges and a sprinkle of fresh parsley or oregano, as desired.
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Notes
- For more heat: Add a pinch of cayenne pepper to the spice mixture.
- Cookware: You can use a large cast-iron skillet, rather than a non-stick pan, but be sure it is well-seasoned and has a good slick of cooking oil, else it will be more difficult to flip the fish and to clean up afterwards.
Nutrition Estimate
Calories: 140 kcal, Carbohydrates: 4 g, Protein: 26 g, Fat: 2 g, Saturated Fat: 1 g, Polyunsaturated Fat: 1 g, Monounsaturated Fat: 1 g, Cholesterol: 64 mg, Sodium: 650 mg, Potassium: 427 mg, Fiber: 1 g, Sugar: 3 g, Vitamin A: 504 IU, Vitamin C: 0.05 mg, Calcium: 29 mg, Iron: 1 mg