blackened tilapia

Blackened Tilapia

These blackened tilapia fillets are dusted with bold Cajun spices and sautéed until crisp & flavorful on the outside and tender and flaky within.

Servings: 4
Total Time: 15 Minutes

Ingredients

  • 1-1/2 teaspoons paprika
  • 1-1/2 teaspoons light brown sugar
  • 1 teaspoon dried oregano
  • 3/4 teaspoon garlic powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon cayenne pepper
  • 1 teaspoon salt
  • 4 six-ounce tilapia fillets
  • 1 lime, cut into wedges (optional, for serving)
  • 2 tablespoons olive oil, for cooking

Instructions

  1. Combine the paprika, brown sugar, oregano, garlic powder, cumin, cayenne pepper and salt in a small bowl; mix until well combined (use your fingers to break up the lumps of brown sugar). Sprinkle the spice rub evenly over both sides of the tilapia fillets.
  2. Heat the olive oil over medium-high heat in a large non-stick pan. Cook the fillets for 2-3 minutes on each side until reddish-brown on the outside and flaky on the inside. Serve immediately with lime wedges.

Pair with

Nutrition Information

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  • Per serving (4 servings)
  • Calories: 236
  • Fat: 10g
  • Saturated fat: 2g
  • Carbohydrates: 3g
  • Sugar: 2g
  • Fiber: 1g
  • Protein: 34g
  • Sodium: 672mg
  • Cholesterol: 85mg

Gluten-Free Adaptable Note

To the best of my knowledge, all of the ingredients used in this recipe are gluten-free or widely available in gluten-free versions. There is hidden gluten in many foods; if you're following a gluten-free diet or cooking for someone with gluten allergies, always read the labels of your ingredients to verify that they are gluten-free.