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Recipe: Spicy Blackened Tilapia

Posted: Sep 11, 2014

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Recipe: Spicy Blackened Tilapia

Recipe by RD Emily Spencer

Ingredients (4 servings)

Spice blend

3 tbsp paprika

1 tbsp onion powder

1 tsp garlic powder

2 tsp black pepper

2 tsp cayenne pepper

1 tsp dried oregano

1 tsp dried thyme

4 tilapia filets (~400g)

1 lemon, cut into wedges

1 tbsp olive oil

 

Steps

  1. In a bowl, mix together paprika, onion powder, garlic powder, black pepper, cayenne pepper, oregano, and thyme.
  2. Coat the tilapia filets with the spice mixture.
  3. Heat a skillet over high heat – add oil. Place the filets in the pan and cook for about 3 minutes on each side, or until fish becomes opaque and can be easily flaked with a fork.
  4. Remove from the pan and serve with a lemon wedge and your choice of vegetables and grain.

Per serving of tilapia

Calories ~ 175

Protein ~20g

Fat ~8g

Carbs ~7g

Fibre ~0g  *If served with veggies and whole grains, fibre will be significantly increased

Sodium ~40mg