Going for veggies is always a great choice. Stress-Free Family Meal Planning Cookbook, Blackened tilapia covered in a delicious Cajun spice blend is ready in less than 15 minutes and loaded with flavor. Don't mistake the word 'blackened' for burnt. You just can't beat a crisp breaded fish fillet; this one, with its cornmeal crust, is reminiscent of Southern-fried catfish (but with a sweeter fish at the center). You could also try these. Slender Kitchen © 2020 Arandola, LLC. Yolanda. Layer Mediterranean-style wheat flatbreads with cooked tilapia, tomato, avocado, red onion, and homemade tzatziki sauce for a hearty and healthy meal that's sure to please. Firm tilapia can stand up to the simple yet robust spice rub here. This post walks you, 1/2 teaspoon cayenne (a pinch more if you like it spicier). Repeat with the other fish fillet. Bake in the preheated oven for about 10 minutes. Don't be surprised if you are tempted to double the amounts and save some for the next time you crave blackened fish. (Use a metal fish spatula to flip.) Skillet Blackened Tilapia is an easy weeknight meal, and healthy to boot. Play around with the spices in the seasoning mix to make it spicier, smokier, or more garlicky. It also has a good amount of B vitamins and potassium. You can also blacken the fish under the broiler but it takes an extra step. Make a sandwich with blackened fish and serve it on a soft bun with some avocado and lettuce. Most tilapia fillets are fairly thin and cook quickly. I like to adjust the heat according to the protein I’m cooking. In fact, you need to be very careful about what to serve with tilapia to ensure it does not throw your cholesterol levels out of balance. Christopher Testani; Styling: Alistair Turnbull, 30 Easy Tilapia Dinners for Busy Weeknights. Going for veggies is always a great choice. Whether you're cooking for yourself or for a family, these easy dinners are sure to leave everyone satisfied and stress-free. Disclaimer: Nutrition information shown is not guaranteed to be 100% accurate as most ingredients and brands have variations. , Your email address will not be published. Cook for about 5 minutes and flip the fish. Double the basil-mayo mixture and use as a veggie dip or sandwich spread for lunch. Instructions. You can definitely start with just 1/2 tsp of salt next time and taste the seasoning before adding it to tilapia. By using The Spruce Eats, you accept our, Tilapia: From African Waters to Worldwide Culinary Appeal, 19 Light and Easy Tilapia Recipes You Can Make for Dinner Tonight, Baked Tilapia With Roasted Red Pepper Mayonnaise, Broiled Tilapia Fillets With Lemon and Butter, Baked Halibut With Parmesan Crumb Topping. Not only can you control the level of spice, but you also can be sure there isn't any added sugar or preservatives. Let's find out more about it. Serve it over rice and vegetables, and dinner is ready in just minutes. Baked Tilapia with Garlicky Green Beans and Roasted Tomatoes Recipe. © Copyright 2020 Meredith Corporation. This makes it accessible for almost everyone. It complements tilapia perfectly with fiber and healthy fats. Top it off with Mango Salsa too for a beautiful sweet and spicy flavor combination. Mix together the spices to create the blackening rub. Take some tilapia fillets and sear them in a pan for a couple of minutes on each side. Photography: Caitlin Bensel; Food Styling: Anna Hampton; Prop Styling: Thom Driver. I’ve been told I need to eat more fish. https://www.slenderkitchen.com/recipe/baked-blackened-tilapia Add in the seasoning, olive oil, vinegar, and lemon juice to the veggies and mix until combined. You can make a healthy side dish by using tofu – use the ones made from soybeans though. Here are a few of our favorites (they’re also quick because this tilapia is done in less than 20 minutes! ): For the best blackened tilapia results, keep these easy tips in mind: Our spicy blackened tilapia pairs perfectly with a variety of different sides! Spaghetti may work better but you do not always have to use it. Did you make this recipe? I always have frozen brown rice and quinoa on hand for quick meals. I share many classic and original recipes, cooking tips, and tutorials. If you’re new to preparing tilapia, you’ll be pleased to find that it’s an affordable fish that can be enjoyed in so many ways. Its mild flavor goes very well with whatever seasoning or sauce you serve on it. Dip a fillet in melted butter on both sides and let some access butter drip off. Coat on one side for a milder flavor or on both sides for a spicier flavor. Cook for 2 to 3 minutes per side then transfer to a serving platter. Our blackened tilapia uses cajun spices that give the tilapia a delicious flavor we can’t get enough of! Learn how your comment data is processed. Squire Fox; Styling: Carla Gonzales-Hart, Credit: Here are some options to consider: Go for black beans. Bean salad may also work great as a side dish. Cajun spices are caramelized as the tilapia bakes for a zesty and peppery blackened layer. Gather the ingredients. It's cooked in the oven in just about 12 minutes. It has many health benefits – it provides you with B-vitamins, iron, phosphorus, magnesium, potassium, and fiber. GET THE LATEST DELIVERED STRAIGHT TO YOUR INBOX! Pour leftover melted butter into a cast iron skillet and spread it around. Blackened fish can be done in the oven or on the stove. Two things that I like to do special to my blackening seasoning is to add sugar and use smoked paprika. The combination of fats found in tilapia makes it an extremely unhealthy choice for people who are suffering from heart disease, arthritis, allergies, asthma, and other inflammatory conditions. The lime and sugar is meant to balance out salt and spice. It's easy to make and I always have a big container ready to go in my pantry. You can also enhance its flavor by adding diced green peppers, tomatoes, or onions. Dip a fillet in melted butter on both sides and let access drip off. Filed Under: 30 Minute Meals, Dinner, Gluten Free, Seafood. Consider using this recipe for fish tacos! This homemade rice-a-roni is a great easy side dish to blackened tilapia. MyRecipes may receive compensation for some links to products and services on this website.