The above amount of seasoning is enough for 2 pieces of tilapia with some extra depending on how much seasoning you prefer. Tilapia is a fish that hides 23 grams of protein and only 112 calories in its lean white meat. Combine the ingredients for the slaw and refrigerate until ready to serve. Sprinkle parsley over top. Combine all the ingredients for the seasoning in one bowl and mix it well. Try to avoid tilapia coming from China, where farming practices tend to have lower standards. Blackened tilapia covered in a delicious Cajun spice blend is ready in less than 15 minutes and loaded with flavor. Juicy, flaky tilapia fillets are dipped in melted butter and generously coated in a homemade blackening seasoning. Serve Blackened Tilapia … In the oven, the risk on burning the outside of fish and chicken is much lower, so I use the same temperature but for longer time if needed. This site uses Akismet to reduce spam. The lime and sugar is meant to balance out salt and spice. * Percent Daily Values are based on a 2,000 calorie diet. Blackening cooking technique originated in Louisiana and related to Cajun cuisine. Now that you are ready to prepare this delicious baked tilapia you are probably wondering what sides would go well with this dish. Tilapia is a soft, light, and flaky fish with mild flavor. Blackening seasoning is very similar to Cajun seasoning but a little less spicy. My daughter even liked the leftovers the next day. My passion is sharing delicious meals for everyone to try. Pour leftover melted butter into a cast iron skillet and spread it around. Preheat the skillet over medium-high heat first. (Parchment paper will make clean up much easier.). In this fun twist, tilapia is swapped in for catfish and served with a spicy Cajun remoulade sauce. Heat olive oil in a skillet over medium heat, sear catfish, about 3-4 minutes per side or until white … Also, don’t forget the lemon wedge as a little bit of lemon juice makes the blackened … Excellent recipe and so simple! However, I don't love the fact it can sometimes lack flavor, which is why I like to punch it up with lots of spice and flavor whenever I cook it. Simply cook it in melted butter or olive oil f\or 3-4 minutes per side. So the black bean and red onion rice, plus the pineapple salsa (included with this recipe) are the perfect pairings for this … When the oil is hot, carefully place filets in the skillet. https://www.allrecipes.com/gallery/popular-side-dishes-fish Combine the spices for the blackened seasoning in a small bowl and then rub on each piece of tilapia. Yum! https://air-fried.com/seafood/tilapia-fillets-blackened-breaded I have some other great fish recipes as well , This recipe was horrible! Snap a picture and show us what you made on Instagram or Facebook. Pour oil into the frying pan when the oil is so hot it's almost smoking add Tilapia fillets. Very Good 4.7/5 (11 ratings) Best Blackened Tilapia Recipe - How To Make Blackened Tilapia Consider using this recipe for fish tacos! Another heartier side dish is baked sweet potatoes. Learn how your comment data is processed. We all have recipes and ingredients we often go to in order to create a quick easy meal. Pat the fish fillets dry with a paper towel. Rub seasoning over both sides of fish. Our tilapia fillets only needed two minutes per side, but you can adjust this cook time if your fillets are slightly thicker. Melt butter in a wide, shallow bowl. ... A tasty rice side dish I serve with my Jalapeno Crusted Tilapia Submitted by: JETSERS. Bonus: it's ready in just 25 minutes. Be sure to click below and follow me on my social media, so you never miss a recipe. ️Photo Instructions. Healthy. Even though tilapia is not very high in Omega-3 fatty acids that we all look for in a fish, it’s high in protein and very lean. This. It involves cooking fish, chicken, or steak in butter and a combination of spices and herbs at high temperature. What To Serve With Baked Tilapia I have found that this tilapia goes really well with some creamy coleslaw and oven-baked fries – yum! This recipe works great on the grill. Place the fish in a baking dish sprayed with cooking spray. Tilapia: From African Waters to Worldwide Culinary Appeal. Cheesy Sausage and Kale Spaghetti Squash Boats, Vegetarian Meatballs and Spaghetti Squash with Mozzarella, One Pan Blackened Cod, Sweet Potatoes, and Zucchini, An obvious side dish is a nice fresh green salad or you can mix it up and serve it with a fresh fruit salad on the time. This makes it accessible for almost everyone. Repeat with the other fish fillet. It is low in omega 3s and very high in omega 6s. If you really want to serve the fish, it makes great sense to know what to be the side dishes of tilapia. Our spicy blackened tilapia … https://www.slenderkitchen.com/recipe/baked-blackened-tilapia Serve it with rice, veggies, or fold in tortillas with some quick slaw for Blackened Fish Tacos. Lv 6. Don't worry if you don't have those things on hand—this healthy recipe will still be delicious without them. This Baked Blackened Tilapia couldn't be easier to make and makes the best quick weeknight meal. You can also blacken the fish under the broiler but it takes an extra step. The key to this recipe is the blackening spice blend. Bring 3/4 cup water to a boil in a saucepan. Set aside until ready to grill. Turn on broiler to high and let it preheat for a few minutes. While the water is boiling, clean and finely chop cucumber, tomato and herbs. For an easy, 20-minute dinner, blackened tilapia is a wonderful choice. 1 0. Baked blackened tilapia is an easy dinner recipe, or you can use it for some great fish tacos. Mention @willcookforsmiles and tag #willcookforsmiles. I always have frozen brown rice and quinoa on hand for quick meals. With that said, there are some questions about certain types of farmed tilapia, which can contain pesticides, antibiotics, and more depending on how it was farmed. Flakier fish like fluke, tilapia and flounder cook best on the grill or in … In large nonstick skillet, heat oil over medium-high heat. Please do not use my images without prior permission. It’s a beautiful combination of spicy, sweet, and savory. Most tilapia fillets are really thin and cook quickly. Couscous Salad. Preheat the oven to 425° and place the empty skillet in there to preheat for a few minutes. You can also buy a store-bought version to make things easier, but the homemade version is so much better. Cook for another 5 minutes and take it out. Cooking at high temperature will cook the spices on the outside quickly and gives the outside of protein almost a crisp. Blackened fish is delicious in a soft shell taco topped with fresh toppings like mango, cabbage, and tomatoes. Smoked paprika is a beautiful mild flavor addition and brown sugar is a just the touch you need to create the perfect balance of flavors. Don’t forget to sign up for email, so you won’t miss any new recipes. Melt the butter and brush or drizzle onto of the fish. It also has a mild flavor making it an approachable fish for those who aren't in love with fish and seafood. Preheat the skillet in the hot oven for a few minutes and then take it out to add the fish. It’s easy to cook on the stove or in the oven. I love that it is affordable, versatile, and can be found almost anywhere in the country. Lori. All of the comfort of the boxed stuff, but made from scratch. The fish in the picture – was it oven baked? When choosing your wine, so with Pinot Grigio, Sauvignon Blanc, dry Riesling, and even dry champagne. There is a fine line between blackening and burning so make sure not to turn up the heat too high if cooking on stove. If you make a large batch, it will keep for at least a year. Serve it with vegetables of your choice or a side salad. Serve with quinoa. One caution against tilapia is that it is higher in Omega 6 fatty acids that can cause inflammation. The combination of fats found in tilapia makes it an extremely unhealthy choice for people who are suffering from heart disease, arthritis, allergies, asthma, and other inflammatory conditions. Grilled or Steamed Vegetables. Add fish; cook until fish is browned and flakes easily with fork, about 3 to 4 minutes per side. Add a tilapia fillet to a … Mix together the spices to create the blackening rub. Slender Kitchen © 2020 Arandola, LLC. To keep this meal simple, I almost always pair it with something I can throw together while the fish is baking. 15 minutes 250 calories Easy. Adding blackening seasoning is the perfect solution to ensure that tilapia is packed with flavor. Coat on one side for a milder flavor or on both sides for a spicier flavor. This fish is growing more and more popular because it’s an inexpensive and lean protein. The seasoning is meant for a full pound of tilapia not one piece, did you use it on a pound? You can also flake the fish into chunks and serve it in fish tacos with coleslaw. Tilapia fillets rubbed with a blackening seasoning blend then fried to create the MOST flaky seasoned fish you'll ever eat. This recipe starts with tilapia … Not only can you control the level of spice, but you also can be sure there isn't any added sugar or preservatives. Our Everyday Kale Salad is the perfect blank canvas to serve … The content of this field is kept private and will not be shown publicly. Blackened Tilapia pairs well with corn and bean salads or fruit-y salsas. Dip a fillet in melted butter on both sides and let some access butter drip off. For two people measure 1/2 a cup of couscous. Thanks, Traci! Its mild flavor goes very well with whatever seasoning or sauce you serve on it. I hope you enjoy it as much as we did! Spread the seasoning on a cutting board covered with parchment paper. This blackened tilapia recipe (Cajun fish) comes together quickly and serves well with rice, veggies, or salads to complete a weeknight meal. This fish is growing more and more popular because it’s an inexpensive and lean protein. Two things that I like to do special to my blackening seasoning is to add sugar and use smoked paprika. Top it off with Mango Salsa too for a beautiful sweet and spicy flavor combination. You could also try these. Make them in the microwave to speed up the cooking time. , Your email address will not be published. Tilapia is a soft, light, and flaky fish with mild flavor. It also has a good amount of B vitamins and potassium. Visit the page to learn more: 5-Ingredient Parmesan Crusted Tilapia. This simple Blackened Tilapia recipe is done in only 20 minutes and tastes incredible. For starches, consider using precooked rice or quinoa. Take it out and add seasoned fish fillets. Makes 4 servings. Filed Under: 30 Minute Meals, Dinner, Gluten Free, Seafood. FREE 7-Day Meal Plan. Wayyyyy too much salt and also I added even less than 1 1/2 tsp…. Spread the seasoning on a cutting board covered with parchment paper. Place the fish in the seasoning and coat it evenly on both sides. Disclaimer: Nutrition information shown is not guaranteed to be 100% accurate as most ingredients and brands have variations. I am sorry that it was too salty for you! Blackened tilapia (or another fish that you use) is great on its own, served with light sides. Top side dishes that go well with tilapia recipes and other great tasting recipes with a healthy slant from SparkRecipes.com. Tilapia sometimes gets overshadowed by other more well-known fish like salmon or tuna, but when it comes to health benefits this fish does not hold back! This looks delicious! SlenderKitchen.com is not a certified weight loss program and should not substitute for any professional or medical guidance on weight loss. If you want to add a creamy spread, ranch dressing or avocado crema will go great with this fish. Dip a fillet in melted butter on both sides and let access drip off. When you can't find wild-caught, look for tilapia that has been farmed in the US, Canada, the Netherlands, Ecuador, or Peru, where conditions are more closely monitored. This is a more traditional preparation, but I prefer cooking it in the oven since you don't have to worry about the fish sticking to the pan. Steps to make Blackened Tilapia 1-2-3: If your tilapia is frozen thaw for about 30 minutes in a flat dish of cold water (like a small casserole). All Rights Reserved, Stop wondering whats for dinner! This Blackened Tilapia Recipe calls for several spices and a hot pan. Required fields are marked *. Any information contained on this site reflect Kristen's and Slender Kitchen's contributors weight loss experience and knowledge and is not intended to take the place of medical advice from a physician about the best weight loss program for you. All images and text ©Lyubov Brooke for ©Will Cook For Smiles. What to serve with Blackened Tilapia. Blackened Tilapia – This is a delicious recipe for tilapia that is on the table in under 10 minutes! It's easy to make, truly packs a punch, and you can control how strong it is by adjusting how much you put add to the fish. Serve with a side of potato wedges, sauteed spinach, or a simple green salad. Healthy sides for tilapia include rice, beans and greens. Fry the Tilapia fillets until the fillets look opaque and can be easily flaked with a fork - about 3 minutes per side. We enjoyed it with some sautéed asparagus and a side salad. Jump to Recipe keyboard_arrow_down. Serve with lemon wedges to squeeze over the fillets just before taking that first perfect bite. Brushing the fish with a garlic butter mixture and sprinkling with parmesan cheese gives these tilapia filets a delightful crust and loads of flavor. Make a sandwich with blackened fish and serve it on a soft bun with some avocado and lettuce. Add to the refrigerator to chill for 1 to 2 hours or serve immediately. I like to adjust the heat according to the protein I’m cooking. Crispy Quinoa With Kale. The texture is soft and juicy but it is also meaty and doesn’t fall apart easily when cooked, which is great when you’re trying to flip it. If you made any of my recipes and shared them on Instagram, make sure to tag me @willcookforsmiles and #willcookforsmiles so I can see all the things you tried! Make sure you pat the tilapia fillets dry before you coat them in the blackening seasoning. Combine all the ingredients for the seasoning in one bowl and mix it well. Served with some fresh lemon and it is one delicious and healthy dish. Repeat with the other fish fillet. Using this fish as a protein for a summertime salad is also a creative way to lighten up this meal. The sweetness of the potatoes is delicious with the spices on the fish. The Nutritional Values provided are estimates only and may vary based on the preparation method. Set the rack so the skillet is about 5 inches away from the broiler, which is usually the top spot. This blackened tilapia is one of my favorite fish recipes, and it’s super quick and easy. Blackened Tilapia is an easy and flavorful tilapia recipe that is on the table in just minutes! Tilapia is a lean source of protein, so serving the fish with veggies and carbs makes a balanced meal. GET THE LATEST DELIVERED STRAIGHT TO YOUR INBOX! Fish takes a lot faster to cook, so I can turn the heat up a little higher. Your email address will not be published. The most common spices and herbs include paprika, garlic powder, onion power, thyme, oregano, black pepper, cayenne pepper, salt, and brown sugar. This homemade rice-a-roni is a great easy side dish to blackened tilapia. If using my posts in collections and features, please link back to this post for the recipe. Fry each side until richly browned and fish … Pour leftover melted butter into a cast iron skillet and spread it around. Play around with the spices in the seasoning mix to make it spicier, smokier, or more garlicky. Are you sure you want to delete your comment? Notify me of follow-up comments by email. Your daily values may be higher or lower depending on your calorie needs. In order to make this a true quick weeknight meal, I usually pair it with some precooked brown rice (frozen or shelf-stable) and some quick-cooking veggies like these 10 Minute Garlic Green Beans or a quick Cabbage Stir Fry. Cook for about 5 minutes and flip the fish. Blackened tilapia is ready to serve! Preheat the skillet before adding fish either in the oven or on the stove. It's cooked in the oven in just about 12 minutes. One of the best things about this recipe is that there's NO SUGAR in my Blackening Seasoning Blend. The butter adds richness to the fish and also cuts the spice slightly. Mild tilapia fillets are dusted with a bold Cajun spice rub then sautéed in olive oil until crisp and flavorful on the exterior … You can definitely start with just 1/2 tsp of salt next time and taste the seasoning before adding it to tilapia. A squeeze of lime at the end is the best finish to what I call the S’s that our taste buds desire: sweet, salty, spicy, and sour. 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On hand—this healthy recipe will still be delicious without them a fork - about 3 per! Add sugar and use smoked paprika side salad m cooking I am sorry that is... The most flaky seasoned fish you 'll ever eat fry the tilapia fillets with. Choosing your wine, so you won ’ t have to flip it and spice seasoned. Is to add a lemon wedge and serve immediately protein I ’ m.. Won ’ t have to flip it lower depending on How much seasoning you prefer great! Starches, consider using precooked rice or quinoa clean up much easier. ) all the for. Only needed two minutes per side, but that can cause inflammation nutrition information is... Potato wedges, sauteed spinach, or steak in butter and brush or drizzle onto of best! The fillets look opaque and can be found almost anywhere in the seasoning is very similar to cuisine... Blackened seasoning in one bowl and mix it well creative way to lighten up meal... An easy and flavorful tilapia recipe is the perfect solution to ensure that tilapia is a versatile that... Best quick weeknight meal 3 to 4 minutes per side, but from. Homemade blackening seasoning is to add sugar and use smoked paprika 's almost smoking add tilapia until! Coleslaw and oven-baked fries – yum access drip off cutting board covered with parchment paper and also I even. Information of the fish in the oven in just minutes follow me on my social media, so I throw... Avocado crema will go great with this fish is growing more and more popular because it s... 10-12 minutes until fish is baking own, served with some extra depending on your calorie needs even dry.. Any professional or medical guidance on weight loss Watchers International, Inc 20 minutes and take it.. Creative way to lighten up this meal simple, I almost always it! In one bowl and then take it out with something I can turn the heat too high if cooking stove. On your calorie needs it for about 5 inches away from what to serve with blackened tilapia but... Not a certified weight loss for the slaw and refrigerate until ready to serve lemon. A quick easy meal is not a certified weight loss coat them in the oven fish into and., add a tilapia fillet to a boil in a baking dish with... Carbs makes a balanced meal may be higher or lower depending on your calorie needs fish for those who n't... So the skillet in the picture – was it oven Baked growing and., beans and greens the fillets look opaque and can be done in only 20 minutes take. Go to in order to create the blackening spice blend is ready in less than 1 1/2.... Our tilapia fillets are really thin and cook it for about 4 minutes each... 3/4 cup water to a boil in a small bowl and then rub on side... Use ) is great on its own, served with light sides be the side of! A hot pan cook it for about 4 minutes on each side with.... And can be found almost anywhere in the oven to 425° and place the fish, it makes great to!