Fantastic, Skinny Blackened Tilapia

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Super delicious and ready in minutes! If you haven’t tasted tilapia, it’s such a mild fish, even people that don’t like fish usually like it.  My husband for one, is not a fish lover but LOVED this recipe! The seasonings are perfect, with just a hint of spice. Most blackened recipes are way to spicy for my taste, but not this homemade blend.  The tilapia is pan fried in heart-healthy olive oil.  It’s so juicy and tender, not dry at all. Each skinny serving has 195 calories, 7 grams of fat and 4 Weight Watchers SmartPoints.

Prep Time: 8 minutes
Cook Time: 5-6 minutes


Ingredients for Seasoning:

2 tablespoons smoked paprika, see shopping tip

2 teaspoons onion powder

1½ teaspoons garlic powder

1 teaspoon salt

¼ teaspoon black pepper

¼ teaspoon ground red pepper (cayenne pepper)


Ingredients for Fish:

4 pieces Tilapia (5 ounces each)

1 tablespoon plus 1 teaspoon olive oil

Lemon slices


Instructions



1. In a small bowl, mix together all seasoning ingredients. Spread out on a plate.

2. Rinse tilapia and pat dry.  Dip each piece into seasonings and coat on each side. Be sure each piece is coated well.

3. Heat olive oil in a large nonstick pan. When pan is hot, add fish, cover and cook over medium heat about 3 minutes. Using a spatula, turn fish over, cover and continue to cook about 2-3 minutes, until fish is done.

4. Be sure to serve with lemon slices. This fish tastes particularly delicious with lemon squeeze over the top.

Makes 4 servings (each serving, 5 ounces)


Food Facts

Tilapia is a variety of mild white fish available year-round whole, fresh or frozen, usually as fillets. Since 2000, tilapia ranks as one of the most popular fish consumed in the United States thanks mainly to it’s mild taste and reasonable price.


Healthy Benefits

Tilapia is rich in protein, low in fat and a source of vitamins and minerals. Tilapia contains some heart-healthy omega-3 fatty acids but not as much as other fish, such as salmon.


Shopping Tips

Most supermarkets sell tilapia at the fish counter.  Many sell it fresh, not frozen.  That’s my favorite way to buy it.  In my photo, the pieces I bought were larger than 5 ounces so I cut off the ends and froze them for another use.

I love the flavor of smoked paprika so much more than regular paprika! It smells like BBQ flavors and really enhances the flavor of any recipe that uses paprika. I strongly recommend using it in this recipe. You’ll find it in most supermarkets in the spice aisle. I bought mine at Trader Joe’s.


Serving Tip
I love this fish served with my recipe for Simply, Skinny Crunchy Slaw.


Weight Watchers SmartPoints
4
Weight Watchers POINTS PLUS
5
Weight Watchers
(old points) 4

SKINNY FACTS: for 1 serving
 (5 ounces)
195 calories, 7g fat, 1g sat. fat, 69mg chol, 29g protein, 4g carbs, 2g fiber, 167mg sodium, 1g sugar
FAT FACTS: 
the skinny and fat facts are the same for this recipe

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52 Responses to “Fantastic, Skinny Blackened Tilapia”

  1. admin Says:

    This is a yummy recipe to do just that, Angela!
    All the best,
    Nancy

  2. Haralee Says:

    Another hit! Thanks Nancy. I crave fish and have to eat it at least once a week if not twice. I will try the smoked paprika.

  3. admin Says:

    Haralee, I can’t wait to hear what you think of the smoked paprika. I’m loving it in all kinds of recipes.
    My best,
    Nancy

  4. admin Says:

    I hope this one ends up on your keeper list Rena!
    All the best,
    Nancy

  5. admin Says:

    Thanks for sharing. I’m glad my recipe inspired you, Jocelyn! And this is such a flexible recipe, regarding the spices. I do happen to like smoked paprika but as you did, the spices and easily be changed.
    With my very best wishes,
    Nancy

  6. Bridget Says:

    This sounds really good! Do you think it would work with cod, which I have a bag of frozen?

  7. admin Says:

    I bet it will work just fine with cod, Bridget.
    Enjoy!
    My best,
    Nancy

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