Skinny blackened tilapia with lemon and spices
Discover a delicious and healthy dinner option with our Skinny Blackened Tilapia recipe, featuring a flavorful blend of paprika, garlic, and onion powders, perfectly seasoned with a hint of black and red pepper. Finished with fresh lemon juice, this pan-seared tilapia is a light and zesty dish that's easy to prepare and ideal for a quick weeknight meal. Enjoy this nutritious, spice-infused seafood delight today!
- 23 Jun 2024
- Cook time 6 min
- Prep time 10 min
- 4 Servings
- 9 Ingredients
This skinny blackened tilapia recipe combines the bold flavors of paprika, garlic, and red pepper with the freshness of lemon to create a delightful and healthy meal. Quick and easy to prepare, this dish is perfect for a nutritious weeknight dinner.
Ingredients:
Instructions:
In a small bowl, combine the paprika, onion powder, garlic powder, salt, black pepper, and red pepper. Mix well to create a uniform spice blend.
Pat the tilapia fillets dry with paper towels. Rub each fillet generously with the spice mix, making sure to coat both sides evenly.
Heat a large skillet over medium-high heat. Once the pan is hot, add the olive oil and allow it to heat up until it starts to shimmer.
Place the seasoned tilapia fillets in the hot skillet. Cook for about 3-4 minutes on each side, or until the fish is blackened on the outside and flakes easily with a fork. Be careful not to overcrowd the pan; cook in batches if necessary.
Transfer the cooked tilapia to a serving plate. Squeeze fresh lemon juice over the fillets for added flavor. Serve immediately with lemon wedges on the side.
Tips:
- Make sure the tilapia fillets are patted dry before seasoning for better spice adherence and a nice crust.
- Preheat the skillet thoroughly to ensure a good sear on the fish.
- Adjust the red pepper to your spice preference – you can add more if you like it spicier.
- Use fresh lemon juice for a more vibrant and fresh flavor.
- If you're using frozen tilapia, make sure it's fully thawed and patted dry to avoid excess moisture.
Serve your skinny blackened tilapia with a side of your favorite vegetables or a light salad for a complete and satisfying meal. The tangy lemon and aromatic spices elevate the tilapia to a whole new level, making it a dish you'll want to cook again and again.
| Nutrition Facts | |
|---|---|
| Serving Size | 180 grams |
| Energy | |
| Calories 160kcal | 6% |
| Protein | |
| Protein 30g | 20% |
| Carbohydrates | |
| Carbohydrates 5g | 2% |
| Fiber 2.13g | 6% |
| Sugar 1.07g | 1% |
| Fat | |
| Fat 9g | 10% |
| Saturated 1.71g | 6% |
| Cholesterol 70mg | - |
| Vitamins | |
| Vitamin A 90ug | 10% |
| Choline 66mg | 12% |
| Vitamin B1 0.09mg | 7% |
| Vitamin B2 0.14mg | 11% |
| Vitamin B3 6mg | 37% |
| Vitamin B6 0.35mg | 20% |
| Vitamin B9 40ug | 10% |
| Vitamin B12 2.24ug | 93% |
| Vitamin C 14mg | 16% |
| Vitamin E 1.65mg | 11% |
| Vitamin K 5ug | 4% |
| Minerals | |
| Calcium, Ca 33mg | 2% |
| Copper, Cu 0.15mg | 0% |
| Iron, Fe 1.77mg | 16% |
| Magnesium, Mg 50mg | 11% |
| Phosphorus, P 260mg | 21% |
| Potassium, K 560mg | 17% |
| Selenium, Se 60ug | 109% |
| Sodium, Na 660mg | 44% |
| Zinc, Zn 0.67mg | 6% |
| Water | |
| Water 140g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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