Fantastic, Skinny Blackened Tilapia

(Gluten-free, Paleo, Dairy-free, Keto) Super delicious and ready in minutes! Tilapia gets a bad rap for the way it is raised but not if you buy it at places like Whole Foods. See Shopping Tips, below.  If you haven’t tasted tilapia, it’s such a mild fish, even people who 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 so 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 and 7 grams of fat.
 
Fantastic, Skinny Blackened Tilapia

Helpful Tips About this Recipe

Food Facts
Tilapia is a variety of mild white fish available year-round whole, fresh, or frozen, usually as fillets. Since 2000, tilapia has ranked as one of the most popular fish consumed in the United States thanks mainly to its 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.  I highly recommend you buy it at Whole Foods or other markets like that. They sell tilapia that is raised safely. For more information, read this article: https://www.wholefoodsmarket.com/tips-and-ideas/archive/get-know-your-tilapia.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 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.
WW Freestyle SmartPoints 2-Blue
WW SmartPoints
4-Green
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
FACTS: for Freestyle Points
42 calories, 0g sat. fat, 0g sugar, 0g protein

 

Fantastic, Skinny Blackened Tilapia

Fantastic, Skinny Blackened Tilapia

5 from 1 vote
Prep Time 8 minutes
Cook Time 6 minutes
Total Time 14 minutes
Course Main Course
Cuisine American
Servings 4
Calories 195 kcal

Ingredients
  

Ingredients for Seasoning:

  • 2 tablespoons smoked paprika, see shopping tips
  • 2 teaspoons onion powder
  • 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) see shopping tips
  • 1 tablespoon plus 1 teaspoon olive oil
  • Lemon slices

Instructions
 

  • In a small bowl, mix together all seasoning ingredients. Spread out on a plate.
  • Rinse tilapia and pat dry.  Dip each piece into seasonings and coat on each side. Be sure each piece is coated well.
  • Heat olive oil in a large nonstick pan. When pan is hot, add fish, cover, and cook over medium heat for about 3 minutes. Using a spatula, turn fish over, cover, and continue to cook for about 2-3 minutes, until fish is done.
  • Be sure to serve with lemon slices. This fish tastes particularly delicious with lemon squeezed over the top.

Nutrition

Serving: 5ouncesCalories: 195kcalCarbohydrates: 4gProtein: 29gFat: 7gSaturated Fat: 1gCholesterol: 69mgSodium: 167mgFiber: 2gSugar: 1gBlue Smart Points: 2Green Smart Points: 4Plus Points: 5
Tried this recipe?Let me know how it was!

4 Comments

  1. 5 stars
    This is our third time using the spice mixture . My husband just loves it . He cooks the fish out on the pellet grill. I keep the spice made up in a repurposed spice container . Ready to go.

  2. Love this, Robin! Thank you! It’s such a yummy combo of spices and they work with so many dishes.
    All the best,
    Nancy

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