Spicy Blackened Tilapia
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4 4-oz Tilapia fillets 3 Tbsp olive oil Juice of one lemon 2 cups cooked white rice 3 Tbsp paprika 1 Tbsp onion powder 1 Tbsp garlic powder 1.5 tsp white pepper 1/2 tsp cayenne pepper (or to taste) 1 tsp ground oregano 1 tsp ground thyme 1 tsp celery salt
Cook rice according to package directions. (The 25-minute cook time reflects this.)
Mix all the spices together in a seal-able container. Coat the fish fillets with spices and let stand at room temperature for about 15 minutes.
Heat the skillet over high heat first, then add the olive oil. When oil just begins to smoke, add fish so it fits in a single layer. Turn heat down to medium-high. Cook fish for approximately 3 minutes per side. Fish is done when it flakes easily with a fork.
Put 1/2 cup of rice on each plate, top with fish.
Return pan to stove and turn heat back to high. When oil is hot again, add lemon juice quickly, stir for a moment to loosen any bits on the bottom of the pan. Turn off the heat and continue stirring while sauce cools and stops bubbling. Top each fish with sauce and serve with a light salad.
Serving Size: Four servings with 1/2 cup of rice and one fillet.
Number of Servings: 4
Recipe submitted by SparkPeople user LEAKAY59.
Mix all the spices together in a seal-able container. Coat the fish fillets with spices and let stand at room temperature for about 15 minutes.
Heat the skillet over high heat first, then add the olive oil. When oil just begins to smoke, add fish so it fits in a single layer. Turn heat down to medium-high. Cook fish for approximately 3 minutes per side. Fish is done when it flakes easily with a fork.
Put 1/2 cup of rice on each plate, top with fish.
Return pan to stove and turn heat back to high. When oil is hot again, add lemon juice quickly, stir for a moment to loosen any bits on the bottom of the pan. Turn off the heat and continue stirring while sauce cools and stops bubbling. Top each fish with sauce and serve with a light salad.
Serving Size: Four servings with 1/2 cup of rice and one fillet.
Number of Servings: 4
Recipe submitted by SparkPeople user LEAKAY59.
Nutritional Info Amount Per Serving
- Calories: 284.9
- Total Fat: 13.0 g
- Cholesterol: 55.0 mg
- Sodium: 65.1 mg
- Total Carbs: 19.1 g
- Dietary Fiber: 3.0 g
- Protein: 25.2 g
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