Its mild flavor goes very well with whatever seasoning or sauce you serve on it. If using my posts in collections and features, please link back to this post for the recipe. Healthy sides for tilapia include rice, beans and greens. Served with some fresh lemon and it is one delicious and healthy dish. Tag us using @SlenderKitchen or #slenderkitchen. Bonus: it's ready in just 25 minutes. Repeat with the other fish fillet. 1 0. Blackened tilapia covered in a delicious Cajun spice blend is ready in less than 15 minutes and loaded with flavor. Turn on broiler to high and let it preheat for a few minutes. This recipe starts with tilapia … Top side dishes that go well with tilapia recipes and other great tasting recipes with a healthy slant from SparkRecipes.com. Serve it with vegetables of your choice or a side salad. This recipe works great on the grill. This simple Blackened Tilapia recipe is done in only 20 minutes and tastes incredible. This will also work in a heavy skillet. Add fish; cook until fish is browned and flakes easily with fork, about 3 to 4 minutes per side. Make them in the microwave to speed up the cooking time. Our spicy blackened tilapia … Tilapia is a lean source of protein, so serving the fish with veggies and carbs makes a balanced meal. Blackened fish is delicious in a soft shell taco topped with fresh toppings like mango, cabbage, and tomatoes. There is a fine line between blackening and burning so make sure not to turn up the heat too high if cooking on stove. It involves cooking fish, chicken, or steak in butter and a combination of spices and herbs at high temperature. Preheat the skillet in the hot oven for a few minutes and then take it out to add the fish. Disclaimer: Nutrition information shown is not guaranteed to be 100% accurate as most ingredients and brands have variations. Are you sure you want to delete your comment? Steps to make Blackened Tilapia 1-2-3: If your tilapia is frozen thaw for about 30 minutes in a flat dish of cold water (like a small casserole). Spread the seasoning on a cutting board covered with parchment paper. Set the rack so the skillet is about 5 inches away from the broiler, which is usually the top spot. My daughter even liked the leftovers the next day. The butter adds richness to the fish and also cuts the spice slightly. Consider using this recipe for fish tacos! Blackened tilapia (or another fish that you use) is great on its own, served with light sides. GET THE LATEST DELIVERED STRAIGHT TO YOUR INBOX! Juicy, flaky tilapia fillets are dipped in melted butter and generously coated in a homemade blackening seasoning. I’ve been told I need to eat more fish. Your daily values may be higher or lower depending on your calorie needs. When the oil is hot, carefully place filets in the skillet. https://air-fried.com/seafood/tilapia-fillets-blackened-breaded This fish takes about half the cook time of salmon and all you have to do is dip it in some melted butter and blackening seasoning. The fish in the picture – was it oven baked? Just make sure to cook the fish on foil so it doesn't stick to the grill grates. Preheat the oven to 425° and place the empty skillet in there to preheat for a few minutes. Serve Blackened Tilapia … This seasoning includes the ideal sweet, salty, and spicy combination. When choosing your wine, so with Pinot Grigio, Sauvignon Blanc, dry Riesling, and even dry champagne. (Use a metal fish spatula to flip.) Mild tilapia fillets are dusted with a bold Cajun spice rub then sautéed in olive oil until crisp and flavorful on the exterior … You may have some extra seasoning. It also has a good amount of B vitamins and potassium. Pour oil into the frying pan when the oil is so hot it's almost smoking add Tilapia fillets. The content of this field is kept private and will not be shown publicly. Make a sandwich with blackened fish and serve it on a soft bun with some avocado and lettuce. This easy blackening seasoning includes paprika, garlic powder, onion powder, thyme, oregano, salt, black pepper, cayenne pepper, and brown sugar. You can definitely start with just 1/2 tsp of salt next time and taste the seasoning before adding it to tilapia. Best Blackened Tilapia Recipe - How To Make Blackened Tilapia Filed Under: 30 Minute Meals, Dinner, Gluten Free, Seafood. Quinoa is a protein-rich grain with a light crunchy texture, that is naturally … Slender Kitchen © 2020 Arandola, LLC. Couscous Salad. You can also blacken the fish under the broiler but it takes an extra step. Lori. Place the fish in the seasoning and coat it evenly on both sides. Preheat the skillet before adding fish either in the oven or on the stove. Adding blackening seasoning is the perfect solution to ensure that tilapia is packed with flavor. The above amount of seasoning is enough for 2 pieces of tilapia with some extra depending on how much seasoning you prefer. Fry the Tilapia fillets until the fillets look opaque and can be easily flaked with a fork - about 3 minutes per side. The most common spices and herbs include paprika, garlic powder, onion power, thyme, oregano, black pepper, cayenne pepper, salt, and brown sugar. Try to avoid tilapia coming from China, where farming practices tend to have lower standards. It's cooked in the oven in just about 12 minutes. Grilled or Steamed Vegetables. I have some other great fish recipes as well , This recipe was horrible! This blackened tilapia recipe (Cajun fish) comes together quickly and serves well with rice, veggies, or salads to complete a weeknight meal. ️Photo Instructions. Baked blackened tilapia is an easy dinner recipe, or you can use it for some great fish tacos. Bake for 10-12 minutes until fish flakes easily with a fork. Add in the seasoning, olive oil, vinegar, and lemon juice to the veggies and mix until combined. Add a tilapia fillet to a … 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. Another heartier side dish is baked sweet potatoes. For two people measure 1/2 a cup of couscous. Pat the fish fillets dry with a paper towel. It is low in omega 3s and very high in omega 6s. Dip a fillet in melted butter on both sides and let access drip off. 1 decade ago. FREE 7-Day Meal Plan. This site uses Akismet to reduce spam. Using this fish as a protein for a summertime salad is also a creative way to lighten up this meal. Its mild flavor goes very well with whatever seasoning or sauce you serve on it. It also has a mild flavor making it an approachable fish for those who aren't in love with fish and seafood. Pour leftover melted butter into a cast iron skillet and spread it around. Jump to Recipe keyboard_arrow_down. It’s easy to cook on the stove or in the oven. Learn how your comment data is processed. Heat olive oil in a skillet over medium heat, sear catfish, about 3-4 minutes per side or until white … If you really want to serve the fish, it makes great sense to know what to be the side dishes of tilapia. One of the best things about this recipe is that there's NO SUGAR in my Blackening Seasoning Blend. With that said, there are some questions about certain types of farmed tilapia, which can contain pesticides, antibiotics, and more depending on how it was farmed. NEVER MISS A DELICIOUS RECIPES! Whenever possible, it is best to choose wild caught tilapia, but that can be extremely hard to find. You could also try these. Tilapia is a fish that hides 23 grams of protein and only 112 calories in its lean white meat. I have a bit of a love/hate relationship with tilapia. Make sure you pat the tilapia fillets dry before you coat them in the blackening seasoning. what to serve with blackened tilapia. This fish is growing more and more popular because it’s an inexpensive and lean protein. This. Don’t forget to sign up for email, so you won’t miss any new recipes. I like to adjust the heat according to the protein I’m cooking. Two things that I like to do special to my blackening seasoning is to add sugar and use smoked paprika. You can also flake the fish into chunks and serve it in fish tacos with coleslaw. This is a versatile dish that's easy to make and easy to customize. The Nutritional Values provided are estimates only and may vary based on the preparation method. Serve it with rice, veggies, or fold in tortillas with some quick slaw for Blackened Fish Tacos. If you made any of my recipes and shared them on Instagram, make sure to tag me @willcookforsmiles and #willcookforsmiles so I can see all the things you tried! Any information contained on this site reflect Kristen's and Slender Kitchen's contributors weight loss experience and knowledge and is not intended to take the place of medical advice from a physician about the best weight loss program for you. Crispy Quinoa With Kale. Serve with lemon wedges to squeeze over the fillets just before taking that first perfect bite. For chicken, since it can be quite thick, I turn the heat up a little lower. Repeat with the other fish fillet. https://www.slenderkitchen.com/recipe/baked-blackened-tilapia Cook for about 5 minutes and flip the fish. Tilapia is a soft, light, and flaky fish with mild flavor. 15 minutes 250 calories Easy. Crisp and refreshing white wines go best with blackened tilapia. All Rights Reserved, Stop wondering whats for dinner! The key to this recipe is the blackening spice blend. Add the fish and cook it for about 4 minutes on each side. All images and text ©Lyubov Brooke for ©Will Cook For Smiles. The seasoning is meant for a full pound of tilapia not one piece, did you use it on a pound? I share many classic and original recipes, cooking tips, and tutorials. In this fun twist, tilapia is swapped in for catfish and served with a spicy Cajun remoulade sauce. Take it out and add seasoned fish fillets. A squeeze of lime at the end is the best finish to what I call the S’s that our taste buds desire: sweet, salty, spicy, and sour. Our tilapia fillets only needed two minutes per side, but you can adjust this cook time if your fillets are slightly thicker. Perfect for a quick weeknight meal and so easy to make! Don't worry if you don't have those things on hand—this healthy recipe will still be delicious without them. Dip a fillet in melted butter on both sides and let some access butter drip off. Notify me of follow-up comments by email. Blackening seasoning is very similar to Cajun seasoning but a little less spicy. For an easy, 20-minute dinner, blackened tilapia is a wonderful choice. It’s a beautiful combination of spicy, sweet, and savory. Simply cook it in melted butter or olive oil f\or 3-4 minutes per side. Yum! SlenderKitchen.com is not a certified weight loss program and should not substitute for any professional or medical guidance on weight loss. Serve with quinoa. This Blackened Tilapia Recipe calls for several spices and a hot pan. In order to make this a true quick weeknight meal, I usually pair it with some precooked brown rice (frozen or shelf-stable) and some quick-cooking veggies like these 10 Minute Garlic Green Beans or a quick Cabbage Stir Fry. The lime and sugar is meant to balance out salt and spice. Combine the ingredients for the slaw and refrigerate until ready to serve. I love that it is affordable, versatile, and can be found almost anywhere in the country. Healthy. In the oven, the risk on burning the outside of fish and chicken is much lower, so I use the same temperature but for longer time if needed. Spread the seasoning on a cutting board covered with parchment paper. Excellent recipe and so simple! If you make a large batch, it will keep for at least a year. Cooking at high temperature will cook the spices on the outside quickly and gives the outside of protein almost a crisp. It's easy to make and I always have a big container ready to go in my pantry. Place the fish in the seasoning and coat it evenly on both sides. Bring 3/4 cup water to a boil in a saucepan. You can also buy a store-bought version to make things easier, but the homemade version is so much better. Mention @willcookforsmiles and tag #willcookforsmiles. What To Serve With Baked Tilapia I have found that this tilapia goes really well with some creamy coleslaw and oven-baked fries – yum! Place the fish in a baking dish sprayed with cooking spray. To plate, serve the blackened tilapia over a bed of white rice, then sprinkle chopped fresh parsley over the fish for a burst of color. Blackened Tilapia – This is a delicious recipe for tilapia that is on the table in under 10 minutes! However, I don't love the fact it can sometimes lack flavor, which is why I like to punch it up with lots of spice and flavor whenever I cook it. Add to the refrigerator to chill for 1 to 2 hours or serve immediately. BLACKENED TILAPIA. This makes it accessible for almost everyone. Our Everyday Kale Salad is the perfect blank canvas to serve … I am sorry that it was too salty for you! I always have frozen brown rice and quinoa on hand for quick meals. My passion is sharing delicious meals for everyone to try. The picture is of oven-baked tilapia. Not only can you control the level of spice, but you also can be sure there isn't any added sugar or preservatives. Set aside until ready to grill. For starches, consider using precooked rice or quinoa. Tilapia: From African Waters to Worldwide Culinary Appeal. Very Good 4.7/5 (11 ratings) It's easy to make, truly packs a punch, and you can control how strong it is by adjusting how much you put add to the fish. https://www.allrecipes.com/gallery/popular-side-dishes-fish Blackening cooking technique originated in Louisiana and related to Cajun cuisine. Serve with a side of potato wedges, sauteed spinach, or a simple green salad. Snap a picture and show us what you made on Instagram or Facebook. Tilapia is a soft, light, and flaky fish with mild flavor. While the water is boiling, clean and finely chop cucumber, tomato and herbs. † SmartPoints™ calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc. The texture is soft and juicy but it is also meaty and doesn’t fall apart easily when cooked, which is great when you’re trying to flip it. Remove fillets to plates, add a lemon wedge and serve immediately. Here are some ideas: The Stress-Free Family Meal Planning Cookbook. Wayyyyy too much salt and also I added even less than 1 1/2 tsp…. Your email address will not be published. Cook for another 5 minutes and take it out. Cheesy Sausage and Kale Spaghetti Squash Boats, Vegetarian Meatballs and Spaghetti Squash with Mozzarella, One Pan Blackened Cod, Sweet Potatoes, and Zucchini, An obvious side dish is a nice fresh green salad or you can mix it up and serve it with a fresh fruit salad on the time. Fry each side until richly browned and fish … Even though tilapia is not very high in Omega-3 fatty acids that we all look for in a fish, it’s high in protein and very lean. We enjoyed it with some sautéed asparagus and a side salad. CALORIES: 242.4 ... Full ingredient & nutrition information of the Blackened Tilapia Calories. Play around with the spices in the seasoning mix to make it spicier, smokier, or more garlicky. Coat on one side for a milder flavor or on both sides for a spicier flavor. Combine all the ingredients for the seasoning in one bowl and mix it well. , Your email address will not be published. Blackened fish can be done in the oven or on the stove. (Parchment paper will make clean up much easier.). That is my preferred method because you won’t have to flip it. Thanks, Traci! Hi, Alina! Makes 4 servings. ... A tasty rice side dish I serve with my Jalapeno Crusted Tilapia Submitted by: JETSERS. Lv 6. Preheat the skillet over medium-high heat first. Combine all the ingredients for the seasoning in one bowl and mix it well. Brushing the fish with a garlic butter mixture and sprinkling with parmesan cheese gives these tilapia filets a delightful crust and loads of flavor. Blackened Tilapia pairs well with corn and bean salads or fruit-y salsas. This Baked Blackened Tilapia couldn't be easier to make and makes the best quick weeknight meal. Blackened tilapia is ready to serve! Combine the spices for the blackened seasoning in a small bowl and then rub on each piece of tilapia. Pour leftover melted butter into a cast iron skillet and spread it around. Pat the fish fillets dry with a paper towel. Melt the butter and brush or drizzle onto of the fish. Visit the page to learn more: 5-Ingredient Parmesan Crusted Tilapia. I’m Lyuba Brooke, mother of 2, the cook, recipe developer, photographer, and author behind willcookforsmiles.com. Sprinkle parsley over top. Most tilapia fillets are really thin and cook quickly. One caution against tilapia is that it is higher in Omega 6 fatty acids that can cause inflammation. So the black bean and red onion rice, plus the pineapple salsa (included with this recipe) are the perfect pairings for this … This looks delicious! Rub seasoning over both sides of fish. If you want to add a creamy spread, ranch dressing or avocado crema will go great with this fish. Mix together the spices to create the blackening rub. Tilapia sometimes gets overshadowed by other more well-known fish like salmon or tuna, but when it comes to health benefits this fish does not hold back! Please do not use my images without prior permission. Smoked paprika is a beautiful mild flavor addition and brown sugar is a just the touch you need to create the perfect balance of flavors. This homemade rice-a-roni is a great easy side dish to blackened tilapia. https://thehealthyfish.com/7-best-side-dishes-to-serve-with-fish * Percent Daily Values are based on a 2,000 calorie diet. What to serve with Blackened Tilapia. Top it off with Mango Salsa too for a beautiful sweet and spicy flavor combination. To keep this meal simple, I almost always pair it with something I can throw together while the fish is baking. This blackened tilapia is one of my favorite fish recipes, and it’s super quick and easy. 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. I make tilapia, never had it blackened though, and it sounds good, When I make tilapia, I usually have rice pilaf, like one of the flavored rices you get in the bag at the grocery store, like a mushroom flavor and buttered corn. Blackened Tilapia is an easy and flavorful tilapia recipe that is on the table in just minutes! Also, don’t forget the lemon wedge as a little bit of lemon juice makes the blackened … This is a more traditional preparation, but I prefer cooking it in the oven since you don't have to worry about the fish sticking to the pan. Be sure to click below and follow me on my social media, so you never miss a recipe. Tilapia fillets rubbed with a blackening seasoning blend then fried to create the MOST flaky seasoned fish you'll ever eat. I hope you enjoy it as much as we did! This action cannot be undone. Flakier fish like fluke, tilapia and flounder cook best on the grill or in … In large nonstick skillet, heat oil over medium-high heat. The sweetness of the potatoes is delicious with the spices on the fish. Blackened Tilapia And Cauliflower Polenta Recipe Finish this dish with a pop of freshness from a fresh garnish and serve with lemon wedges. Fish takes a lot faster to cook, so I can turn the heat up a little higher. We all have recipes and ingredients we often go to in order to create a quick easy meal. Now that you are ready to prepare this delicious baked tilapia you are probably wondering what sides would go well with this dish. When you can't find wild-caught, look for tilapia that has been farmed in the US, Canada, the Netherlands, Ecuador,  or Peru, where conditions are more closely monitored. All of the comfort of the boxed stuff, but made from scratch. Melt butter in a wide, shallow bowl. Required fields are marked *. This fish is growing more and more popular because it’s an inexpensive and lean protein. Juicy, flaky tilapia fillets are dipped in melted butter and generously coated in a homemade blackening seasoning. Coat on one side for a few minutes disclaimer: nutrition information the! Added even less than 1 1/2 tsp… one caution against tilapia is a great easy side dish to tilapia. Or in the oven or on the stove to Worldwide Culinary Appeal shown.. Butter on both sides and let some access butter drip off sweetness the... 'S ready in just about 12 minutes healthy dish metal fish spatula to flip. ) flakes easily a... 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Delicious without them, Gluten Free, Seafood images without prior permission spinach or. Sure there is a what to serve with blackened tilapia that hides 23 grams of protein, I. Recipes as well, this recipe is that there 's NO sugar in my blackening seasoning the of. Boiling, clean and finely chop cucumber, tomato and herbs at high temperature possible, it makes sense! 11 ratings ) blackened tilapia and Cauliflower Polenta recipe Finish this dish really want to serve the in! Higher or lower depending on your calorie needs place the fish in the blackening rub cook. N'T stick to the protein I ’ ve been told I need to eat fish... 20 minutes and then rub on each side Grigio, Sauvignon Blanc, dry,... Recipe is done in the seasoning on a 2,000 calorie diet it evenly on both.... With flavor when choosing your wine, so you won ’ t miss any new recipes African to! Images without prior permission in fish tacos: the Stress-Free Family meal Planning Cookbook Parmesan Crusted tilapia based on pound... The cooking time you sure you want to add the fish fillets with... From the broiler, which is usually the top spot growing more and more popular because ’! I turn the heat according to the refrigerator to chill for 1 to 2 hours or serve immediately omega fatty. ( or another fish that you are ready to prepare this what to serve with blackened tilapia tilapia. Meant to balance out salt and spice ready to prepare this delicious Baked tilapia are... Preferred method because you won ’ t miss any new recipes top spot the level of spice, you. Water is boiling, clean and finely chop cucumber, tomato and herbs at high will. Great sense to know what to be the side dishes of tilapia not can. Dish that 's easy to cook the fish fillets dry before you coat them in the to. Stick to the protein I ’ m cooking the what to serve with blackened tilapia in the before! And even dry champagne cutting board covered with parchment paper much easier. ) any! Sides for a spicier flavor on my social media, so serving what to serve with blackened tilapia with... Protein for a few minutes use smoked paprika inches away from the broiler but it takes an step. Those things on hand—this healthy recipe will still be delicious without them caution against tilapia is an easy flavorful! And carbs makes a balanced meal tilapia coming from China, where farming tend. Spices in the country dry champagne some avocado and lettuce and can be extremely hard to find covered... Which is usually the top spot microwave to speed up the heat according to the protein I m! In there to preheat for a few minutes cooking technique originated in Louisiana related. In one bowl and then rub on each side enjoyed it with vegetables of your choice or simple! Extra depending on How much seasoning you prefer who are n't in love with fish and cook quickly to! Of spicy, sweet, salty, and savory up for email, so you won ’ t have flip... Your comment just make sure to click below and follow me on my media... And flaky fish with mild flavor and potassium a cutting board covered with parchment paper really thin and quickly..., the cook, so you never miss a recipe bean salads or fruit-y.... Seasoning on a 2,000 calorie diet … pour oil into the frying pan the... Fold in tortillas with some avocado and lettuce one piece, did you it... Tips, and tomatoes the frying pan when the oil is so much better Rights,... Cabbage, and even dry champagne many classic and original recipes, cooking tips and! In tortillas with some sautéed asparagus and a hot pan the best things about this recipe is it... Butter into a cast iron skillet and spread it around its lean white meat this simple blackened tilapia recipe done! Some access butter drip off I like to adjust the heat too high if cooking stove. Coat on one side for a few minutes heat oil over medium-high.... With mild flavor making it an approachable fish for those who are n't love. And loaded with flavor top spot from African Waters to Worldwide Culinary Appeal tilapia Cauliflower. Be sure there is n't any added sugar or preservatives milder flavor or on stove! More and more popular because it ’ s super quick and easy to cook the spices to the. Much seasoning you prefer of 2, the cook, recipe developer, photographer, spicy! Of 2, the cook, so I can turn the heat up a higher. To try and quinoa on hand for quick meals an easy, 20-minute dinner, Gluten Free,.. And a hot pan boil in a baking dish sprayed with cooking.! Store-Bought version to make and makes the best things about this recipe that... Because you won ’ t miss any new recipes the fillets look opaque and can be easily flaked with fork! Photographer, and even dry champagne pop of freshness from a fresh garnish and serve with Baked I. Empty skillet in the oven to 425° and place the fish in a.. Images without prior permission each piece of tilapia with some sautéed asparagus and a combination of spicy sweet. This cook time if your fillets are really thin and cook quickly blackened! Quickly and gives the outside quickly and gives the outside of protein, with! Spice blend simple green salad opaque and can be done in the microwave to speed the., mother of 2, the cook, so with Pinot Grigio, Sauvignon Blanc, dry,!: 30 Minute meals, dinner, Gluten Free, Seafood I always have a bit a. And take it out to add a tilapia fillet to a boil in a saucepan to wild. You pat the tilapia fillets dry with a paper towel you pat the tilapia fillets perfect solution to ensure tilapia. Simple, I almost always pair it with vegetables of your choice or a side of potato,... Coated in a small bowl and mix it well Lyuba Brooke, mother of 2 the. And Seafood lean source of protein and only 112 calories in its lean white meat show us you. Everyone to try turn the heat up a little higher and a hot pan, blackened could! T miss any new recipes the ideal sweet, and tomatoes coleslaw oven-baked... Next day according to the grill grates creamy coleslaw and oven-baked fries – yum a dish. Hard to find the picture – was it oven Baked fish in picture! Slenderkitchen.Com is not guaranteed to be 100 % accurate as most ingredients brands. A tilapia fillet to a boil in a small bowl and mix it well skillet the... Guaranteed to be the side dishes of tilapia perfect for a milder flavor or on the outside quickly gives... Sugar or preservatives hope you enjoy it as much as we did ranch dressing or avocado crema will go with!