Blackened Tilapia

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CathyOH
Posted by
filed under Main Dishes

Main Dishes
 
Serving size: 1 each
Recipe category: Main Dishes
Prep time: 
Cook time: 
Difficulty: Easy
Calories: 197 (10% DV)
Fat: 8g (13% DV)
Carbohydrates: 8g (3% DV)
Protein: 23g (45% DV)
Description: Serve with green leafy salad and rice pilaf.
Ingredients:  Makes 4 servings (4 each)
2  tablespoons
 
3  tablespoons
 
2  tablespoons
 
2  tablespoons
 
1  tablespoon
 
1  teaspoon
 
1  tablespoon
 
1  tablespoon
 
16  ounces
 
2  tablespoons
 

Tip: For nutritional information on all the ingredients in Blackened Tilapia just click on each ingredient name. Then adjust the serving size for any Blackened Tilapia ingredient with the serving size tool in the nutrition facts area to the right to see how you can save calories, carbs and more.
Directions:  
In a shallow dish, mix the salt , paprika, garlic and onion powders, cayenne, black pepper, oregano and thyme. Generously coat fish fillets with spice mixture. Heat a large cast iron skillet over med.-high heat, and add canola oil. Add fish and cook 3 minutes on each side, or until flesh is white opaque (cooked through) and spices are toasted. Transfer to plates and serve.
Cook Note: When blackening make sure to use a heavy skillet (like cast iron) that can take the necessary high heat.
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