Spicy Blackened Tilapia Fillets
Enjoy a flavorful dish with these spicy blackened tilapia fillets, perfect for a quick and healthy dinner!
Ingredients
- 2 Tilapia fillets
- 2 teaspoons Blackening seasoning
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 1 teaspoon Italian blend seasoning
- 1 teaspoon Parsley
- 1 teaspoon Tony Chachere s Cajun seasoning
- 1 tablespoon Butter
- 1 tablespoon Lemon juice
- 1 tablespoon Olive oil
Instructions
- Heat a small amount of olive oil in a pan over medium-high heat.
- Sprinkle blackening seasoning generously on one side of each tilapia fillet.
- Once the pan is hot enough to sear, place the fillet seasoned side down and cook for about 2 minutes, until edges start to whiten.
- While the fillet is cooking, add more blackening seasoning to the top side.
- Carefully flip the fillet with a spatula and cook for an additional 2-3 minutes.
- Remove the fillet from the pan, top with a pat of butter and a few drops of lemon juice.
- Serve immediately and enjoy!
Nutrition Information
Per serving: Approx. 200 calories, 10g fat, 0g carbs, 27g protein.
Health Benefits of Tilapia
Tilapia is not only a delicious choice for seafood lovers, but it also offers numerous health benefits that make it a standout option for your dinner table. This mild-flavored fish is a fantastic source of lean protein, which is essential for muscle growth and repair. With approximately 27 grams of protein per serving, tilapia can help you feel full and satisfied, making it an ideal dish for those watching their calorie intake. Additionally, tilapia is low in calories and contains healthy fats that can support heart health.
Rich in Nutrients
Beyond its protein content, tilapia is rich in various vitamins and minerals. It is a good source of vitamin B12, which is crucial for nerve function and the production of DNA and red blood cells. The presence of selenium in tilapia helps boost the immune system and may reduce inflammation in the body. Furthermore, tilapia provides potassium, which is vital for maintaining healthy blood pressure levels, making this fish a wholesome choice for a balanced diet.
Spice it Up: The Importance of Seasoning
The key to a mouthwatering blackened tilapia lies in the seasoning. Blackening seasoning not only adds a burst of flavor but also enhances the dish s overall appeal. The combination of spices such as paprika, onion powder, and Cajun seasoning gives the fish its characteristic smoky and spicy taste. These spices not only elevate the flavor but also provide additional health benefits, such as antioxidants from paprika that can help fight inflammation and support overall well-being.
Customizing Your Seasoning
If you re feeling adventurous, consider customizing your blackening seasoning to suit your taste preferences. You can experiment with different herbs and spices, such as cayenne pepper for an extra kick or garlic powder for added depth. Just remember to balance the flavors, so they complement the delicate taste of tilapia without overpowering it. This flexibility allows you to create a dish that reflects your culinary style while still being quick and healthy for weeknight dinners.
Serving Suggestions
While the spicy blackened tilapia fillets are delicious on their own, serving them with complementary sides can elevate your meal to the next level. Consider pairing your tilapia with a refreshing salad made with mixed greens, cherry tomatoes, and a light vinaigrette. Alternatively, roasted vegetables or a quinoa pilaf can add texture and nutrition to your plate. For those looking for a heartier option, serving the tilapia with a side of brown rice or couscous can provide a wholesome balance to the meal.
Pairing with Wine
If you re looking to enhance your dining experience further, consider pairing your blackened tilapia with a crisp white wine. A Sauvignon Blanc or a light Pinot Grigio can complement the spices beautifully while refreshing your palate. If you prefer red wine, opt for a light-bodied option like Pinot Noir, which will not overpower the dish. The right wine pairing can elevate your meal and make for a more enjoyable dining experience.
